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By
Madison Flager, Delish
Whether you run a few miles every
once in awhile or put in a casual 20 miles a week, you've probably given
some thought to what foods to eat before and after hitting the
pavement. There are some foods that seem to be obvious no-nos (anything
creamy, fried, or spicy comes to mind), but figuring out what will fuel your body without upsetting your stomach
can be a little bit harder. While it's different for everyone, these
snacks are a good place to start, and are ideal before a 30 to 60 minute
workout — if you're planning on running for longer, you'll want
something more substantial.
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You know your body best, but as a general rule of thumb, give your stomach at least 30 minutes to digest before running. (Oh, and if you're training for a marathon, read this for a full pre-race meal plan.)
1.
Dates
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You know your body best, but as a general rule of thumb, give your stomach at least 30 minutes to digest before running. (Oh, and if you're training for a marathon, read this for a full pre-race meal plan.)
1.
Dates
These (naturally) sugar-filled gems are sweet and nutritious. They contain potassium, which helps muscle function,
and offer a quick, concentrated dose of carbohydrates, which your body
uses as fuel while you run. Try eating 1/4 cup about 30 to 60 minutes
before heading outside.[post_ads_2]
2.
Coffee
2.
Coffee
While coffee-sensitive folks may not want to try this one, research
has shown that caffeine can help boost performance and athletic
endurance when consumed before a workout. Try a shot of espresso or a
small cup of coffee with almond milk an hour before your run.
3.
Rice Cake or Toast With Nut Butter and Honey
For a longer run (45 minutes or more), this sweet combo offers slow-burning fat and quick carbs. Swap out low-fiber bread if you're not into rice cakes.
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4.
Low-Fiber Cereal
High-fiber cereal is harder to digest
and may cause stomach issues midway through your run, but anything with
2 or less grams is fine, like Special K or Rice Krispies. Aim for about
¾ cup with whatever milk you usually drink (bonus — the milk adds protein).
5.
Banana and Nut Butter
A classic pre-run combo, bananas are full of potassium (which your body uses during intense workouts) and help maintain the same glucose levels
as a sports drink would. The almond or peanut butter will add a little
protein, and both are easy to keep in your bag if you're going on a
mid-day run.
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6.
English Muffin With Jelly
With around 13 grams of carbs, this is a quick, easy-to-digest snack that's perfect to eat before a morning run.
7.
Applesauce
The lunch-box staple is actually a solid low-fiber snack (meaning it'll
be easier for your body to digest as you jog). Look for one with low or
no added sugar, and add a few nuts or a hard-boiled egg on the side if
you feel like you need some more protein.
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