ahlam1399
09-01-2015, 05:36 AM
What to Eat (and **t Eat) Before Your Run
http://img-s-msn-com.akamaized.net/tenant/amp/entityid/AAdLuHA.img?h=100&w=100&m=6&q=60&o=f&l=fWhether 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, fueling 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 **shing before lacing up those sneaks. 2 Hours Before What to eat: 300- to 400-calorie meal containing carbs, protein, and healthy fats:Qui**a and chickpea wrapWhole wheat pasta with cheese and veggiesOatmeal with fruit and nutsFarro-and-tofu stir-fryPeanut butter and jelly sandwichGreek yogurt with fruit, nuts, and gra**laWrap filled with grilled fish, avocado, and mangoFruit, yogurt, and greens smoothie (or this vegan protein smoothie that tastes like a vanilla milkshake!)Veggie omelet with toastWhat to avoid: Fibrous veggies and high-fat foods that are hard to digest:Broccoli, onions, and a large serving of beansCream-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 butterBanana and a small handful of cashewsWhole ***** *****ers and hummusSmall bowl of cerealHalf a fruit-and-nut barCheese stick and carrotsWhat to avoid: Large meals and foods that are difficult to digest:Spicy foodsPears, apples, and melons 15 to 30 Minutes Before What to eat: Small serving of easily digestible carbs:Half a bananaApplesauceA few saltine *****ersRaisinsWhat to avoid: Large serving of protein and carbs or high-saturated fat and high-fiber foods:PastaBagel and cream cheeseFried foodsGra**la or energy bar (high in calories and fiber)Hydrating is also essential, so drink about 15 to 20 ounces of water one to two hours before working out. Sip a**ther eight ounces 15 minutes before.
http://img-s-msn-com.akamaized.net/tenant/amp/entityid/AAdLuHA.img?h=100&w=100&m=6&q=60&o=f&l=fWhether 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, fueling 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 **shing before lacing up those sneaks. 2 Hours Before What to eat: 300- to 400-calorie meal containing carbs, protein, and healthy fats:Qui**a and chickpea wrapWhole wheat pasta with cheese and veggiesOatmeal with fruit and nutsFarro-and-tofu stir-fryPeanut butter and jelly sandwichGreek yogurt with fruit, nuts, and gra**laWrap filled with grilled fish, avocado, and mangoFruit, yogurt, and greens smoothie (or this vegan protein smoothie that tastes like a vanilla milkshake!)Veggie omelet with toastWhat to avoid: Fibrous veggies and high-fat foods that are hard to digest:Broccoli, onions, and a large serving of beansCream-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 butterBanana and a small handful of cashewsWhole ***** *****ers and hummusSmall bowl of cerealHalf a fruit-and-nut barCheese stick and carrotsWhat to avoid: Large meals and foods that are difficult to digest:Spicy foodsPears, apples, and melons 15 to 30 Minutes Before What to eat: Small serving of easily digestible carbs:Half a bananaApplesauceA few saltine *****ersRaisinsWhat to avoid: Large serving of protein and carbs or high-saturated fat and high-fiber foods:PastaBagel and cream cheeseFried foodsGra**la or energy bar (high in calories and fiber)Hydrating is also essential, so drink about 15 to 20 ounces of water one to two hours before working out. Sip a**ther eight ounces 15 minutes before.