What to eat before a morning run

Full breakfast at least one hour prior to exercise can be a challenge, but it is not impossible. Especially if you do not have to run 5-7 km and much more. What to do? Follow the advice of Pamela Nisevich Bede - a consultant on nutrition Runner's World.

Suppose you have to plan scamper 6-7 o'clock in the morning. there is not recommended right before a workout. So, it is necessary to arrange a mini-breakfast for an hour, at least half an hour before the start. the amount of food will depend on how much you have to run.

short run

Even if you have to overcome only 5-6 km, it does not mean that you can go to the gym, barely getting out of bed. Skipping breakfast, you will feel in the last kilometer, which were completely exhausted. You can fix this in two ways: to eat something very easy to jog (and for 5-7 km is necessary not so much) either to bring a energy bar or gel to bite on the run: the third kilometer, and then fifth.

Before jog Pamela recommended drink about 240 ml energy drink and eat half of the energy bar. For a small distance that should be enough.

Why sports nutrition, rather than bread with peanut butter or oatmeal with berries and nuts? Because products for athletes developed so that the body easily and quickly digested and almost immediately they received all the necessary elements.

But on the eve of runs, it is desirable to arrange a hearty dinner.

long races

From a great distance is a little more complicated. If you have to exercise lasting 75 minutes or more, you can calculate how much carbohydrates It must be in your fuel tank before starting the run. To do this, multiply your weight by 1.1 and then by the number of hours remaining before a workout.

For example, your weight 80 kg. 80 × 1,1 = 88. If there was one hour before the start, so you need to eat 88 grams of carbohydrates (88 × 1 = 88), and if half an hour - that 44 grams (88 × 0.5 = 44).

It might look like these carbohydrates? As bagel half (30 g carbohydrate) and 240 ml of a sports drink (15 g). Or a small bun (25 g) with two tablespoons of your favorite jam or preserves (30 g). One can take the carbohydrate gel and diluted with water (25 g carbohydrate), and then add to it 120 ml of juice or banana half.

And do not forget to take along water and energy bars or gels that you have to have a bite while jogging.