What to eat before running and what foods to eat before running are more conducive to running?

There is nothing special, the key is not to eat too much, relatively speaking, to eat some sugary foods.

Try to eat as little as possible after your run.

1. Bananas. If you are a morning runner, it is not difficult to know the difficulty of running on an empty stomach, when more than ten hours have passed since the last meal, and the energy reserve is not high. Recommended to eat 100 to 300 calories to replenish your energy, bananas contain fiber and protein, are easy to eat and digest, and are often eaten by professional athletes before and during breaks from competitions.

2. Berries. After a workout such as running, your legs may feel sore because of a slight tear in your muscles after the exercise. That's why berries are a good choice for runners, in addition to being high in fiber, the vitamin C and potassium in berries and other berries help the body repair itself.

3. Cauliflower. Known as a "nutritious powerhouse", cauliflower is packed with vitamin C, potassium, fibre and phytochemicals, all of which are key elements for peak performance and health during exercise.

4. Low-fat yogurt.

Exercises that involve gravity, such as running, can improve bone density, but runners still need to consume calcium through their diet. A cup of yogurt or yogurt contains one-third of the calcium your body needs for a day, and it's also rich in protein, which is great for muscle growth and recovery after a workout.

5. Lean beef.

Beef is a high-quality protein** and is extremely high in iron, which is especially important for runners, as a lack of iron can lead to fatigue. If you're vegan, soybeans, peas, leafy greens, and iron-infused cereals are all good options.

6. Salmon.

Salmon is also good for protein** and contains a lot of omega 3 fatty acids that are good for heart health – as we all know that running is a classic cardio exercise for cardiovascular work, which can prevent inflammation and prevent disease.

The above content reference: People's Daily Online-What to eat before and after running? 6 foods to keep you looking your best.

What to eat before running

Some people like to run in their lives, so if they don't eat before running, they may be exhausted, so we must consume some food before running, let's take a look at what to eat before running.

What to eat before running

1. Drink water

You can drink some warm water before running, because there will be sweating in the process of running, and a lot of sweating can easily lead to the loss of water and electrolytes in the body, so you can drink 500 ml of warm water before running, which can help the body avoid dehydration.

2. Bananas

Bananas are very rich in carbohydrates, which can provide enough energy for the body, so it is not easy to have low blood sugar when running, resulting in dizziness symptoms.

3. Chocolate

Chocolate is rich in energy and nutrition, and it is very good for the body's nutritional supplement and energy knowledge, so eating a piece of chocolate before running can help the human body raise blood sugar, which helps to improve the effect and ideal state of running.

What to eat before running, in fact, eating some food in moderation when running has a good effect on the body, and it can also improve the performance of running in running.

5Drink a cup of oatmeal half an hour before running, because the vitamin B group in oats can help convert carbohydrates into energy, so drinking oatmeal can not only fill the stomach, but also provide energy.

6 yogurt is rich in vitamins, carbohydrates, minerals, its nutrients are easy to be absorbed and utilized by the human body, drink a cup of yogurt before the round a run, not to mention the tone will increase the burden of running, but also to replenish energy.

7. Eat a handful of almonds before running, which can quickly replenish nutrients and store energy for running. Similar foods include nuts like peanuts, hazelnuts, pine nuts, pistachios, and more.

8. High-fiber biscuits are relatively rich in carbohydrates, and they are easier to digest and can quickly replenish energy to the body.

Running is a relatively physically demanding exercise, so you should eat some foods that can replenish your energy before running, such as bananas, chocolate, eggs, bread, gruel and other foods. During running, there will be a loss of water and electrolytes in the body due to heavy sweating, so you can drink a glass of warm water half an hour before running, so as to avoid excessive sweating and water loss in the body.

The precautions for running are as follows:

1. It is necessary to pay attention to the warm-up before running, mainly including the stretching of muscles, ligaments and joints, which can reduce the friction of joints including shoulder joints, hip joints, wrist joints, knee joints, ankle joints, etc., so that the body is in a relatively active state conducive to exercise, and avoid muscle strain or bone damage caused by vigorous activities.

2. Pay attention to the amount of activity of running, and avoid sudden increase in physical activity after stopping activities for a long time, which will lead to the body not adapting, and the amount of exercise should be increased gradually.

It depends on different situations.

Various pre-run eating strategies:

1. Before participating in the competition.

Don't try anything you haven't eaten before the game. Eat more carbohydrates such as rice, noodles, sweet potatoes, whole wheat bread, and various fruits in the weeks leading up to the race to smooth your stomach. For dinner the day before the competition, you can choose staple foods such as rice, pasta, and steamed buns, as well as a certain amount of protein and healthy fats, such as chicken, fish, etc.

On the day of the competition, drink a glass of warm water when you wake up to help your intestines empty, and breakfast should be eaten 2 to 3 hours before the start of the competition, and you can choose whole wheat bread, oatmeal porridge, etc. When heading to the game and warming up, drink a sports drink to keep your blood sugar stable, but don't drink coffee, as caffeine is a diuretic that makes you feel the urge to urinate during the race.

Second, before the sprint.

Eat light foods before running, about 2 hours before the run, or eat simple carbohydrates such as bread and energy bars 30 minutes before the run. Sprints are best scheduled in the afternoon, or after breakfast, as they are full of energy and do not deplete glycogen.

3. Before a long-distance run.

Before running (more than 10 km), eat a full and energetic** food, choose sweet potatoes and fresh fruits and vegetables or any carbohydrate containing 300 400 kcal, such as soy products, whole wheat bread, oatmeal, etc., but do not eat dairy products, as it takes a long time to be broken down by the stomach. The meal should be eaten 3 hours to 30 minutes before the run. In addition, if you run for more than 1 hour, you need to put some snacks in your waist bag in advance, such as dried fruits, energy bars, etc., and supplement 30 to 60 grams of carbohydrates every hour.