So you have no doubts about what to eat before a run, here are some foods that will help you improve your performance when you head out to train.
Experts recommend eating 2 to 3 hours before a long cardio session, so your stomach is relatively empty and your glycogen stores are full. If you fall short and get hungry, you can also have a nuts-based snack 30 minutes before setting off.
Cereals and grains
Did you know cereals are the main source of carbohydrates? In endurance sports, carbs are vital: they provide immediate energy (sugars) or stored energy (cereals and legumes). A good carb load can improve performance and delay fatigue. Carbs should make up around 70% of the caloric weight of your pre-run meal.
If you train in the morning, a good dose of cereals at breakfast is ideal — wheat flakes, oats, corn, rice or even white-bread toast. If you run in the afternoon, add a plate of rice or boiled pasta to your main meal.
Fruit and vegetables
Beyond carbs, fruit and vegetables give you minerals, vitamins, fibre and antioxidants, and they are key to a balanced diet. Alongside rice and pasta, include vegetables in your pre-run meal: they offset the acidity that cereals and grains can create in the body.
Training in the morning, combine cereals or bread with a piece of fruit, a fruit salad or a natural juice you like. Running in the afternoon, start with boiled green vegetables and pair your rice or pasta with tomato.
Protein and dairy
If 70% of your pre-run meal is carbohydrates, the remaining 30% should be split between protein and fat. You also want easy digestion, so pair pasta, rice or bread with low-fat meats such as turkey, chicken or lean red meat.
Dairy, like meat, provides mostly protein but is also an important source of vitamins and minerals. Before running, add low-fat dairy to aid digestion — milk, yoghurt or cheese.