ahlam1399
06-27-2017, 03:04 PM
https://media1.popsugar-assets.com/files/thumbor/jfRgz8Q5SE8JuMVT4dS_5vz_G1k/fit-in/160x160/filters:format_auto-!!-:strip_icc-!!-/2016/06/08/476/n/1922729/895bc142_edit_img_image_845239_1465137300.png (https://www.popsugar.com/fitness/What-Eat-Before-Run-24108225)Whether you're tackling your first 5K (http://www.popsugar.com/fitness/5K-Training-Plan-Beginners-37018841) or training for a marathon (http://www.fitsugar.com/Beginner-Marathon-Training-Plan-28858450), 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 (http://www.fitsugar.com/Best-Food-Eat-Before-Workout-18055907), 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 wrap (http://www.popsugar.com/fitness/Qui**a-Wrap-Recipe-35422066)
Whole wheat pasta with cheese and veggies
Oatmeal with fruit and nuts
Farro-and-tofu stir-fry (http://www.popsugar.com/fitness/Tofu-Farro-Stir-Fry-37181513)
Peanut butter and jelly sandwich
Greek yogurt with fruit, nuts, and gra**la
Wrap filled with grilled fish, avocado, and mango
Fruit, yogurt, and greens smoothie (or this vegan protein smoothie that tastes like a vanilla milkshake! (http://www.fitsugar.com/Vegan-High-Protein-Smoothie-Made-Tofu-Soy-Milk-31802599))
Veggie omelet with toast
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
Related
After Running For 15 Years, I Made This Change and Finally Lost Weight (https://www.popsugar.com/fitness/Running-Weight-Loss-39495725)
1 Hour Before
What to eat: 150-calorie snack containing easily digestible carbs and a little protein:
Whole wheat toast with nut butter (http://www.popsugar.com/fitness/How-Make-Nut-Butter-Home-3111385)
Banana and a small handful of cashews
Whole ***** *****ers 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
Related
How to Run More Than a Mile Without Feeling Like You're Dying (https://www.popsugar.com/fitness/How-Runners-Build-Endurance-28967983)
15 to 30 Minutes Before
What to eat: Small serving of easily digestible carbs:
Half a banana
Applesauce
A few saltine *****ers
Raisins
What to avoid: Large serving of protein and carbs or high-saturated fat and high-fiber foods:
Pasta
Bagel and cream cheese
Fried foods
Gra**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.
أكثر... (https://www.popsugar.com/fitness/What-Eat-Before-Run-24108225)
2 Hours Before
What to eat: 300- to 400-calorie meal containing carbs, protein, and healthy fats:
Qui**a and chickpea wrap (http://www.popsugar.com/fitness/Qui**a-Wrap-Recipe-35422066)
Whole wheat pasta with cheese and veggies
Oatmeal with fruit and nuts
Farro-and-tofu stir-fry (http://www.popsugar.com/fitness/Tofu-Farro-Stir-Fry-37181513)
Peanut butter and jelly sandwich
Greek yogurt with fruit, nuts, and gra**la
Wrap filled with grilled fish, avocado, and mango
Fruit, yogurt, and greens smoothie (or this vegan protein smoothie that tastes like a vanilla milkshake! (http://www.fitsugar.com/Vegan-High-Protein-Smoothie-Made-Tofu-Soy-Milk-31802599))
Veggie omelet with toast
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
Related
After Running For 15 Years, I Made This Change and Finally Lost Weight (https://www.popsugar.com/fitness/Running-Weight-Loss-39495725)
1 Hour Before
What to eat: 150-calorie snack containing easily digestible carbs and a little protein:
Whole wheat toast with nut butter (http://www.popsugar.com/fitness/How-Make-Nut-Butter-Home-3111385)
Banana and a small handful of cashews
Whole ***** *****ers 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
Related
How to Run More Than a Mile Without Feeling Like You're Dying (https://www.popsugar.com/fitness/How-Runners-Build-Endurance-28967983)
15 to 30 Minutes Before
What to eat: Small serving of easily digestible carbs:
Half a banana
Applesauce
A few saltine *****ers
Raisins
What to avoid: Large serving of protein and carbs or high-saturated fat and high-fiber foods:
Pasta
Bagel and cream cheese
Fried foods
Gra**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.
أكثر... (https://www.popsugar.com/fitness/What-Eat-Before-Run-24108225)