Foods to Eat & Foods to Avoid Before Running

Fitness & Exercise

Chances are you have incorporated running into your weekly weight loss regimen. Running/Jogging is a fairly low impact exercise, but really gets the metabolism and fat burning functions of the body in motion. Not to mention the calories burnt are greater than the majority of other cardio related exercises. All you need is a good pair of running sneakers and open pavement…the freedom aspect of running is what I truly enjoy. Although it hasn’t always been pleasurable, I remember not so long ago my legs and lungs burning with every breath I took. No, I’m not a smoker, but when you don’t have good cardio endurance; your body really lets you know it.

There is a really important factor to consider before you run. What to eat? If you consume inappropriate foods, you lack energy and it could possibly make you sick. If you eat justifiable foods, you will feel nourished and have the energy to complete your exercise vigorously. So I will touch base on foods that have helped me and foods to avoid before you run.

Logic indicates you shouldn’t consume fatty foods or foods high in sugar before you run. This is quite obvious, fatty and sugar foods to avoid include:

Fast food (Fries, burgers, fried foods in general)

• Bacon
• Pork
• Lamb
• Chicken fat
• Candy
• Soda

Fatty foods take longer to digest and absorb, imagine running with fat still undigested in the stomach. This is one way to get sick and quickly, especially if you are enduring a hard run.

Recommended foods and liquids to help aid you during your run usually consist of low fiber foods that can quickly and easy be processed for energy by your body. So when you’re running, you don’t feel your food bouncing around with every step. Recommend foods that I often consume before running are listed as follows:

• White rice & White bread   – Both white rice and white bread break down sooner because they are low in fiber unlike their counterpart’s wheat rice and bread
• Low fiber fruits and vegetables such as olives, grapes and tomatoes
• Crackers
• Water & tons of it
• Powerade or some type of sports drink to replenish and refuel electrolytes

Be sure to give your body adequate time for digestion. Typically for smaller meals you need at least two hours. NEVER consume large meals before you run. If you follow these few simple tips you will feel better before and after your run. Trust me; I have made the mistake of attempting to run on both an empty stomach and right after eating not so healthy food.

Those days never seem to be very productive, I would either feel sick or to sluggish to give a good effort and sequentially retire early. So in order to be most productive, make sure your pre-run meal is on target. Are there any runners out there that care to share some tips or advice? I do run but I’m far from an expert and always enjoy trying new helpful tips…that reminds me, never attempt to consume something different before a race if you are competitively racing. I learnt this lesson from a friend. Until next time, I will see you on the road!