Advice on what to eat before running/exercise?

magnifeek

Hey, I'm just looking for advice on how to prepare for a jog/run in terms of the food eaten beforehand and how best to prepare yourself. I've been going for a jog twice a week for a good while now (started at 4.5km and now getting to 7km) and I just want to make sure that I have all the facts. Obviously I'm not eating a big meal before I head out or anything like that but what would be a good food to eat as a snack in terms of energy and body fuel, and how long should you leave it before your run? I know to drink lots of water in the build-up but sometimes if you haven't eaten anything you feel like you're going out on an empty stomach. And of course you don't want to be stopping after 5 minutes complaining of a stitch. Would be grateful for any advice and tips...Thanks!

La Flama Blanca

I generally wouldn't eat before a workout/run, etc, but just make sure you're hydrated and maybe have a banana beforehand. Eat afterwards though - I try to at least have a protein shake within 20mins.

Someone qualified may have better advice though.

spoonface

magnifeek wrote: »

Hey, I'm just looking for advice on how to prepare for a jog/run in terms of the food eaten beforehand and how best to prepare yourself. I've been going for a jog twice a week for a good while now (started at 4.5km and now getting to 7km) and I just want to make sure that I have all the facts. Obviously I'm not eating a big meal before I head out or anything like that but what would be a good food to eat as a snack in terms of energy and body fuel, and how long should you leave it before your run? I know to drink lots of water in the build-up but sometimes if you haven't eaten anything you feel like you're going out on an empty stomach. And of course you don't want to be stopping after 5 minutes complaining of a stitch. Would be grateful for any advice and tips...Thanks!

Myself I usually go out without eating but if I have something, it would be a slice of toast with butter and honey and no more. Or else just a spoon of honey.

Theresalwaysone

Id usually have a high protein moderate carb meal before hand (1-2 hours) and the same after (within 30 mins).

You want to have enough energy to get through an intense workout and also enough protein to supply your muscles when they are crying out for it after a workout.

wampyrus77

rice is good source of energy but before exercising according my gym instructor need to wait an hour after eating before you exercise.

wampyrus77

fruit and vegetables

wampyrus77

but before exercising according my gym instructor need to wait an hour after eating before you exercise.

Peetrik

Everybody is different so everyone will tell you something different depending on what works for them. For me its carbohydrates and salt 3-4hrs before you exercise.

A large helping of high carb food (pasta, rice, popcorn, porridge, brown bread etc). I find an hour not nearly enough time for me to digest what Iv eaten and get a glycogen load from food. I would eat 4hrs before training ideally for maximum energy.
If your sweating a lot you need to replace your bodys salts. Salt also is good to help your body retain water and prevent dehydration. Salt will also help avoid muscle cramps. Best quality salt is the himalayan pink salt you can get from health food shops (cheap table salt is garbage).

Just what works for me.

superbad50

50 grams of carbs i hour before exercise , ideally slow release carbs , such as a bowl of weetabix . After exercise you need 1 gram of high sugar carbs per kg you weigh. foods such as a ham sandwich on white bread with a yoghurt and a banana would be ideal , or maybe you could purchase a post workout supplement such as RAM3.