- Fruit and vegetables for vitamins, minerals and antioxidants.
- Lean protein such as fish, poultry, beans, lentils and tofu.
- Healthy fats such as olive oil, avocado and nuts.
- Healthy carbohydrates such as rice, whole grain breads/pastas and oatmeal.
How do I prepare my stomach for running?
Fuel up on high-carb, moderate-protein meals 3–4 hours before a long-distance training run or event. In the 30–60 minutes leading up to a run, stick with a light, high-carb snack. For runs lasting longer than 90 minutes, make sure to fuel up with sports drinks or other snacks during the race.
What is the best intake before running?
Foods to Eat Before a Run
- Banana and almond butter.
- Turkey and cheese on whole-wheat bread.
- Oatmeal and berries.
- Cheese stick and carrots.
- Toast with 1/4 avocado or one to two tablespoons of nut butter.
What should I eat before and after running workout?
Eat a mix of simple and complex carbs one to two hours before you run or a snack 15-30 minutes before. Eat 60 grams of simple carbs, like sports gels or pureed fruit, for every hour you run. One to two hours after, eat a meal with 20 grams of protein and about 60 grams of complex carbs.
What foods to avoid before running?
In the hours before running, avoid:
- High-fat meats, heavy sauces/creams, fried foods, high-fat desserts and foods prepared with a lot of butter or oil.
- High-fiber vegetables like arugula, beans, broccoli, Brussels sprouts, cabbage, cauliflower and kale.
- Whole grains extremely high in fiber.
- Carbonated beverages.
What should I eat before a treadmill workout?
Eating a light snack like a piece of fruit, yogurt, or half of a peanut butter sandwich could give you energy to get through your workout. When you get home from your run, it's essential to refuel with a light meal or protein shake and rehydrate with water or a sports drink.