Eating well before running is essential. And what you eat matters. For breakfast, choose low glycemic index foods to burn calories, especially fats. At meal times, eat a lot of starches and a moderate amount of protein to be in good shape while exercising. Most of all, wait 2 to 3 hours after a full meal before starting your run!
Eat well to run well
Did you know? Fulfilling your sporting objectives is 30% training and 70% balanced diet!
Indeed, given that food is the fuel your body needs, it is essential to eat properly to optimize your physical and sporting performance. A poor or insufficient diet can be detrimental to your sporting performance as well as your recovery!
Your body needs energy and the resources that will keep you going during a timed run! Eating well helps your body make the most of the exercise.
What should I eat for breakfast?
The best way to be in great shape is to eat a diet with plenty of starches, a moderate amount of protein and limited fats.
A study by American researchers showed that eating low glycemic index foods before exercising would burn the same number of calories as a high glycemic index meal! So before heading tying up your laces and heading for the run in the morning, make sure to avoid sports drinks, energy bars, bread and butter and snacks of all kinds. Instead, choose foods with a low glycemic index, like yogurt + fruit + unsweetened muesli and other dried fruits for breakfast.
In addition, it's important to hydrate properly by drinking clean liquids to compensate for the losses of water and minerals (sodium, magnesium and iron in particular). In addition to the drink, choose a really digestible snack that is easy to carry and eat. This will provide the carbs you need to compensate for the energy losses.
If you run, you try eating these!
Lentils
Rich in proteins and minerals, such as iron and magnesium. They are easy to prepare (hot, cold or in soup), and are therefore an easy way to enrich your dishes.
Walnuts
Oleaginous fruits are generally full of protein. Hazelnuts, almonds, walnuts etc. are all highly recommended in a runner's diet.
Soy
Soy is rich in plant proteins, vitamins and fiber. There are many soy-based products to choose from, such as tofu, allowing you to enjoy a variety of tasty dishes!
Quinoa
Quinoa contains a large amount of protein and is also rich in fiber and potassium. It makes an ideal alternative to pasta in your dishes.
Foods to avoid
Sugary foods
Even if you closely watch your diet, you should avoid eating sugary snacks for energy before your run. Why? Because all of these sugary snacks make your blood sugar levels skyrocket. The result: you often hit a slump midway while running, the result of hypoglycemia.
Fatty foods
Before running, make sure to avoid fatty foods! Why? Because your body will have a hard time digesting them while you're working out, especially if you eat a lot of them.
Can I eat right before running?
It's better to give your body time to digest. To keep your digestion from getting in the way of your workout, we recommend waiting 2 to 3 hours after eating before you exercise. Your body needs time to process nutrients before you put it to the test.
What can I eat after running?
After exercising, it is essential to make time for recovery. You need to recharge your batteries. You've been sweating, losing water, minerals and nutrients. Your body is waiting for a pick-me-up! It needs nutrients to nourish and reenergize your muscles. The solution is to eat a varied diet, including carbohydrates, protein and a moderate amount of fats to fill up on energy. Think about your body after exercising!
