The performance of the 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. Also can reduce the risk of disease and infection. Just moving forward in this article of Myhealthonly, we know what should not be eaten after running. You will also know here what you should eat before running.
First of all in the article, know whether something should be eaten before running or not.
Is It A Good Idea To Eat Something Before Running?
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Yes, something can be eaten before running. Actually, before doing any kind of exercise, even if it is running, energy is needed. In this case instant energy boosting food can be taken. Research also confirms that consuming foods high in carbohydrates, protein, low fat, sodium, nitrates, antioxidants, low caffeine, and probiotics prior to exercise improves exercise performance and physical strength. Just eat them three to four hours before running.
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Before Running, Here Are Some Ideas On What To Eat
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 provide energy to the body along with being easy to digest. Here we are giving the names of some such foods, which can be consumed before running.
- Beet juice
Beetroot 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 efficiency. In fact, nitrate after entering the body is converted into nitric oxide, which increases blood flow to the muscles by improving vasodilation of blood vessels.
Nitrates can control the decrease in blood pressure during exercise and increase muscle efficiency. It is said that if 200 grams of cooked beetroot is consumed 75 minutes before running, it can improve the running speed to a great extent. 200 grams of cooked beetroot contains nitrates equivalent to about 500 milligrams. You can also drink beetroot juice 90 minutes before exercise.
Consuming bananas before running can also be beneficial. Research has found that bananas are rich in nutrients such as carbs and potassium, which can be important for muscles as well as helping them exercise better. In addition, bananas can provide long-lasting energy when consumed before or after any exercise.
Consuming oats before running or exercise can also be beneficial. Actually, it contains carbohydrate, which gives the necessary strength along with reducing fatigue. With this, athletes can also improve their performance. Carbohydrates also provide energy to the body, which is essential for a runner. With this, he can cover long distances by running without getting tired. Oats also contain protein, which can increase exercise capacity and endurance for longer periods of time. This can also improve the performance of the runner.
- Peanut Butter
Peanut butter can also be consumed before running. According to research, peanut butter contains carbohydrates. We have already told that carbohydrates are important in the nutrients taken before exercise. Athletes are given glucose derived primarily from carbohydrates before running to reduce fatigue during a race, as it is important for the body to build up enough glycogen to power 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 after any workout.
Curd contains a good amount of both carbohydrates and proteins, so it can be a good option to consume before a run. Plus, curd also contains calcium and probiotics, which are known to be good for bone health and the gut. Not only this, being a good source of protein and carbohydrate, athletes are also advised to consume curd along with other foods for better performance.
- Water and electrolyte
Consuming 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 help maintain body fluids. During long workouts or races, 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 sports drink four hours before a workout. With this, the runner’s body will be properly hydrated and he will not feel much thirsty while running. It has been told in a research paper that one should never start exercising when thirsty.
In this part of the article, we are telling you what should not be eaten before running.
What Not To Eat Before Running
There are some such foods, which should not be consumed before running, we are telling about them below.
- Dairy products
- Fish or seafood
- High fiber foods
- Coffee or tea
- Energy drink
- Starchy Vegetables
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After understanding what should not be eaten before running, we know what can be eaten after running.
What To Eat After Running
It is very important to know what to eat after running. Just like consuming some foods before running is beneficial, in the same way consuming protein-rich foods after running is considered beneficial. Here we are telling about them in detail.
- Carbohydrate rich food
Whether it is running or any exercise, if carbohydrate-rich foods are consumed after that, it can increase the rate of glycogen in the body. With this, along with providing energy to the body, fatigue can also be removed. Additionally, muscle glycogen can be increased by consuming carbohydrates in the form of snacks.
- Protein Rich Foods
Protein-rich foods can also be consumed after any type of exercise. It not only enhances muscle protein synthesis, but can also control the protein levels in the body. Apart from this, consuming protein can also be helpful in providing strength to the muscles.
After exercising or running, the body needs rehydration. If adequate fluid intake is not taken at 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.
After Running, Avoid These Foods –
Along with understanding what to eat after running, it is also necessary to gather information related to what not to eat after running. Here we are talking about those foods.
- Consumption of soda beverages
- Full Fat Dairy Products
- Saturated and trans fat
- Fried foods
- Caffeine overdose
- Fructose corn
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In this part, we know some more diet tips for running.
Here Are A Few Other Diet Tips for Runners –
Along with the information about what to eat and what not to eat before and after running, also know about some tips.
- Alcohol should not be consumed before and after running.
- Excessive consumption of caffeinated beverages can cause health problems.
- Consuming a carbohydrate and protein shake before and after running can provide physical strength.
- One should 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, then take help of the information given above. Here we have told about the foods to be eaten before and after running. Just keep in mind that according to the weight, health and age of the runner, it is necessary to change his diet, so contact the dietician and nutritionist for the exact information about what to eat before running.
Frequently Asked Questions :
For a runner, breakfast containing nutrients like proteins and carbohydrates is the best. Both can be helpful in increasing physical strength as well as removing fatigue. Such as bananas, oats and fresh fruits. Just note that apart from this it is necessary to include other nutrients in the diet.
Yes, consuming coffee in moderation is known to be good for runners. Actually, the caffeine present in it can help in running for a long time by giving physical energy as well as removing fatigue.