What kind of food should I eat before I go on a run(5-10miles)?

Question

Can someone give me examples of there meal plan(breakfast,lunch,dinner,snacks ect)confused about carbs and protien and when I should be eating them.I run ever other day in the mornings..thanks again

Answer 1

Well, you already know that a combination of carbs and protein are best......
The carbs are the fuel. The protein is to help sustain that fuel for optimal results, so that it doesn't just burn off.
The best carbs are whole, minimally processed foods. The point is to have stable blood sugar levels for maximum energy.
Breakfast-eggs, 2 slices bacon, and whole wheat pancakes
Lunch-chicken breast or lean steak with a salad
tuna on whole wheat bread
Dinner-spaghetti is a good example, but use whole grain pasta
Snack-peanut butter smoothie

The quanitities you eat should be determined by your caloric needs, but you get the picture. Once you have the best understanding of what TYPES of carbs are best for energy, the protein part is easy.

Answer 2

When you run all non-essential organs (including your stomach) get reduced blood flow and effectively shut down. Any food in your stomach at the time can cause discomfort. So if you just had a large meal you may want to wait up to 4 hours to run. If only a piece of fruit, 30 minutes should be fine.

Try to get around 20% of your calories from protein, 20-30% fat, and 40-50% carbs. That's calories not grams.

1 gram protein = 4 cal
1 gram carbs = 4 cal
1 gram fat = 9 cal

Eat lean meats, eggs, cottage cheese, fish, shakes for protein.
Carbs high in fiber, except right after runs.
Healthy fats - avocado, nuts, peanut butter, olive oil, fish oil.

Answer 3

i visit inform you what no longer to eat acording to my choruws instructor Cheese+Dairy Carbonated beverages Salty/ sweet issues Sticky and chewy stuff and issues that are demanding to digest (grains etc) Greasy/ fatty ingredients Crunchy issues Drink a lot of WATER and he or she reported culmination and vegetables were good if no longer crunchy and dry like carrots (maximum of that's applicable to live performance situations..aka no longer getting ill on the risers besides as your voice)

Answer 4

Spaghetti!!!