You’re a runner? Food is essential so that you can perform to the maximum in your workouts and your body has the nutrients necessary to be able to work healthily. Not only is the daily diet essential, but we must also pay attention to what we eat before and after each training.
In this article, we will analyze what to eat before and after running, for this, we have gone to nutritionists and fitness experts who have indicated to us the essential nutritional recommendations for athletes. Take note.
Best meal before you run
Some sports myths must be banished as soon as possible and, one of them is fasting running to lose weight. This buzz has been running on the Internet for years and doctors and specialists have not stopped denying, it as well as warning of the serious dangers this habit can cause to our health. Therefore, you will have to eat before you go out for a run. But… what food is the most suitable?
It is recommended that you eat lightly so that the body has energy, but it is not too heavy or with difficult digestion. The best combination is as follows:
– Slow absorption of carbs such as whole grains, rice, legumes, etc.
– Cooked vegetables. It is also recommended that you include some vegetables in your diet. Above all, avoid those that are raw because they could cause indigestion or flatulence.
– Fruits. They are simple carbohydrates that provide us with a good source of sugars, as well as healthy nutrients for our training. Apple, grapes, or bananas are a good alternative.
In general, you should know that you should take an average of 180 calories before going out to train so that the body is well-equipped with energy and nutrients. And, above all, don’t forget the water. Both before, during, and after exercise, you will have to drink water to replenish the lost liquids during your workout.
What to eat after running?
When you finish doing physical exercise, it is also advisable to replenish some nutrients and mineral salts that you have lost during the routine. Here are some of the most recommended foods for after running:
– Fruits like bananas or apples. They are perfect for recharging energy and replenishing the nutrients.
– Dry fruits. They are also a good source of energy and healthy fats that will help us replenish after training.
– Light proteins. It is another of the best options to eat after running, as it will help the muscles repair and regenerate. Bet proteins that are low in fat like chicken, turkey, egg, etc.
Above all: no saturated fats, not before or after training. Fats can delay food digestion and make us unable to train properly.
In case you want to lose weight, bet on foods that are lower in calories and satiating. Fruits and vegetables are a very good option, as well as proteins. Carbohydrates are less recommended if you want to lose weight: take them, yes, but in a controlled way and in smaller portions. So, you’ll have enough energy, but without excesses.