The performance of runners does not depend only on their practice, but the diet taken also matters a lot. The right diet taken at the right time can improve race performance. It can also reduce the risk of disease and infection. We know what not to eat after running. You will also be able to know here what you should eat before running.
First of all in the article let us know whether something should be eaten before running or not.
Should I Eat Something Before Running or Not?
Yes, some can be eaten before running. Actually, before doing any type of exercise, even if it is running, energy is needed. In this case, instant energy boosting food can be taken. Research also confirms that the consumption of foods containing carbohydrates, protein, low fat, sodium, nitrates, antioxidants, low caffeine and probiotics prior to exercise results in good exercise performance and physical strength Just eat them three to four hours before running.
What to Eat Before Running
The question of what to eat before running often comes to mind. Before running, such foods should be consumed which are easy to digest and provide energy to the body. Here we are mentioning the names of some such foods, which can be consumed before running.
1. Beet Juice
Beet juice can be consumed before running. According to research, a good amount of nitrate is found in beetroot. This nitrate compound can play an important role in increasing physical stamina. In fact, nitrate after the body is converted into nitric oxide, which increases blood flow to muscles to improve the dispersion of vasodilation, the muscles of the blood vessels.
Nitrate can control the decrease in blood pressure and increase muscle function during exercise. It is said that if 200 grams of ripe beetroot is consumed 75 minutes before running, it can improve running speed to a great extent. 200 grams of cooked beets contain nitrates equivalent to about 500 milligrams. You can also drink beet juice 90 minutes before exercise.
Consuming bananas before running can also be beneficial. Research has found that bananas are rich in nutrients like carbs and potassium, which may be important for helping you exercise better as well as building muscles. Apart from this, consuming banana before or after any exercise can provide energy for a long time.
Consuming oats before running or exercise can also be beneficial. Actually, it contains carbohydrates, which reduce fatigue as well as give the necessary strength. This allows athletes to improve their performance as well. Carbohydrates also provide energy to the body, which is essential for a runner. With this, he can run long distances without getting tired. Oats also contain protein, which can increase the ability and stamina to perform exercise over a longer period of time. This can also improve the performance of the runner.
4. Peanut butter
Peanut butter can also be consumed before running. According to research, peanut butter contains carbohydrates. We have already mentioned that carbohydrates are important among the nutrients to be taken before exercise. Athletes are given glucose, mainly from carbohydrates, before running to reduce fatigue during a run, as it is important for the body to make enough glycogen to provide strength to muscles.
According to another research, along with carbohydrates, a good amount of protein is also found in peanut butter. Both of these nutrients can help improve fatigue and muscle soreness that occurs after any exercise.
Yogurt contains a good amount of both carbohydrates and proteins, so it can be a good option to consume before running. In addition, yogurt also contains calcium and probiotics, which are believed to be good for bone health and gut. Not only this, due to being a good source of protein and carbohydrates, athletes are also advised to consume yogurt along with other foods for better performance.
6. Water and Electrolyte
Consumption of water and electrolytes before exercise is also important. It is generally considered useful to drink isotonic fluids, which contain electrolytes such as sodium, potassium and chloride, which maintain the body’s fluids. During long workouts or sprints, the consumption of liquid drinks containing electrolytes and carbohydrates is also known to maintain strength. In addition, it may be helpful in preventing high temperatures and dehydration that occur during exercise.
Runners can drink five to seven ml of water or a sports drink four hours before a workout. Due to this, the body of the runner will be properly hydrated and he will not feel too thirsty while running. It has been told in a research paper that one should never start exercising when thirsty.
Foods to Avoid Before Running
There are also some foods that should not be consumed before running, about them we are telling below.
- dairy products
- fish or seafood
- high fiber foods
- coffee or tea
- energy drink
- starchy vegetables
After understanding what should not be eaten before running, then know what can be eaten after running.
What to Eat After Running
Knowing what to eat after running is very important. Consuming certain foods before running is beneficial, in the same way, consuming protein-rich foods after running has been considered beneficial. Here we are telling about them in detail.
1. Carbohydrate-rich food
Whether running or any exercise, after which carbohydrate-rich foods are consumed, it can increase the rate of glycogen in the body. This gives energy to the body as well as relieves fatigue. Also, consuming carbohydrates in the form of snacks can increase muscle glycogen.
2. Protein Rich Foods
Protein-rich foods can also be consumed after any type of exercise. Not only does it increase muscle protein synthesis, but it can also control protein levels in the body. In addition, protein intake can also be helpful in strengthening muscles.
The body needs rehydration after exercising or running. If enough fluids are not consumed during this time, it can lead to dehydration as well as loss of body weight. Fluids and electrolytes can also be consumed to rehydrate the body after exercise.
After knowing what to eat after running, we are telling what should not be eaten after running.
What Not to Eat After Running
Along with understanding what should be eaten after running, it is also necessary to gather information related to what should not be eaten after running. Here we are talking about those foods.
- drinking soda-containing beverages
- full fat dairy products
- Saturated and Trans Fats
- fried foods
- high amount of caffeine
- fructose corn
In this part, we know some more tips on diet for running.
Some More Diet Tips for Running
Know about some tips along with information about what to eat and what not to eat before and after running.
- Alcohol should not be consumed before and after running.
- Excessive consumption of caffeinated beverages can cause health problems.
- Consuming carbohydrate and protein shakes before and after running can provide physical strength.
- Never overeat or overeat before running.
- Protein-rich snacks can be consumed for energy.
- Water or electrolytes can be consumed before and after running to avoid fatigue and dehydration.
If you were always confused about what to eat and what not to eat before running, take the help of the above information. Here we have told about the foods to eat before and after running. Just keep in mind that it is necessary to change the diet according to the weight, health and age of the runner, so contact the dietician and nutritionist for the exact information about what to eat before running.
Frequently Asked Questions
What is the best breakfast for a runner?
A breakfast rich in nutrients like protein and carbohydrates is best for a runner. Both can be helpful in increasing physical strength as well as relieving fatigue. Such as bananas, oats and fresh fruits. Just note that apart from this, it is important to include other nutrients in the diet.
Is Coffee Good for Runners?
Yes, coffee in moderation is considered good for runners. Actually, the caffeine present in it can help in giving physical energy as well as relieve fatigue and help in running for a long time.