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What to Eat Before a Run

You'll Have the Best Run Ever by Avoiding These Foods

Whether you're tackling your first 5K or training for a marathon, it's important to fuel your body in order to kick some butt during your sweat session. While exercising on an empty stomach isn't the best idea, fuelling up the wrong way before a run can cause stomach cramps, dizziness, and headaches. Check out the chart below to learn some good choices for noshing before lacing up those sneaks.

2 Hours Before

What to eat: 300- to 400-calorie meal containing carbs, protein, and healthy fats:

What to avoid: Fibrous veggies and high-fat foods that are hard to digest:

  • Broccoli, onions, and a large serving of beans
  • Cream-based soups, burgers, fries, and ice cream

1 Hour Before

What to eat: 150-calorie snack containing easily digestible carbs and a little protein:

  • Whole wheat toast with nut butter
  • Banana and a small handful of cashews
  • Whole grain crackers and hummus
  • Small bowl of cereal
  • Half a fruit-and-nut bar
  • Cheese stick and carrots

What to avoid: Large meals and foods that are difficult to digest:

  • Spicy foods
  • Pears, apples, and melons

15 to 30 Minutes Before

What to eat: Small serving of easily digestible carbs:

  • Half a banana
  • Applesauce
  • A few saltine crackers
  • Raisins

What to avoid: Large serving of protein and carbs or high-saturated fat and high-fibre foods:

  • Pasta
  • Bagel and cream cheese
  • Fried foods
  • Granola or energy bar (high in calories and fibre)

Hydrating is also essential, so drink about 15 to 20 ounces of water one to two hours before working out. Sip another eight ounces 15 minutes before.

Image Source: Shutterstock
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LittleMzFit LittleMzFit 3 years
I've run many a race on bagel and cream cheese. Wonder if 1/2 bagel would be okay? I use Neufchatel instead of full fat cream cheese. Any thoughts?
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