The question is very relevant for all joggers. Let's take a look at the basic principles of nutrition before a run today.
Carbohydrates before running
Remember this principle. Carbohydrates are converted to glycogen. And glycogen is the best source of energy. And he knows how to stock up. Therefore, 2 hours before your run, eat food that contains a lot of slow carbohydrates. Such food primarily includes many types of cereals and pasta. How to cook it all tastier can be found in any recipe book.
In principle, you can eat monotonously. For example, just boiled pasta, or porridge with milk. But in various dishes it is still tastier.
Train your body to a certain type of carbohydrate.
Try to accustom your body to certain foods. For example, if you like buckwheat porridge, then accustom your body to the fact that you will eat buckwheat porridge before any run. In this case, you will never have stomach problems. Because new types of food eaten before a run can initially feel uncomfortable in the stomach.
In addition, the body will already have a certain supply of enzymes for the breakdown of this particular food, and digestion will proceed faster.
Don't eat a lot
Before jogging, you need to eat 200-300 grams of carbohydrates. This will be enough. Eating more will take longer to digest and make it difficult to run. Everything is good in moderation.
Do not drink fatty water
Everyone understands that principle. But before running, it is especially relevant. If you decide to eat buckwheat porridge in vegetable oil, then wash it down with cold water, be prepared for the fact that buckwheat will not have time to digest in 2 hours, and the body will continue to digest while jogging.
Fast carbs half an hour before running
Fast carbs can be consumed 30 minutes before running. It's sugar. Best when dissolved, as liquid is always better absorbed. Ideally, you should drink sweet tea or tea with honey before running. Honey is generally an ideal source of fast carbohydrates. And besides, it contains a lot of useful things in addition to carbohydrates.
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