How to Eat Before a Long Run

Healthy nutrition is very important in order to complete in a long run. You need to have optimal fuel in your body before, during and after the run. Giving proper food to your body is trial and error method as you have to think of this schedule as a vital part of your training. Be aware of the fact that no amount of running can tackle an upset stomach during a long run. Potatoes and pasta are commonly advised beforehand as it helps store carbohydrates in your liver and muscles in the shape of glycogen, which in turn provides energy to your body.

Instructions

  • 1

    Practice as much as you can

    You should practice your racing nutrition schedule during long runs. It is vital to train your stomach along with your muscles. As you stick to your routine during the race, you need to keep nutrition that suits you best. Consider long runs like the actual race and train eating various snacks during practice so that you are fully prepared on race day. On the other hand, try not to eat any unusual food before the race as it might cause problems. If you dislike pasta and carbs, do not eat them a day before the run. Eat what you normally consume during training and make sure you do not overeat at all cost.

  • 2

    Breakfast

    You should eat breakfast two hours before the long run. If you ate the right amount of calories in the previous night, you will be hungry when you get up the next day. Remember, it is ideal to have a light breakfast before the run. Try to have 65 percent carbs, 20 percent protein and 15 percent fat. Do not over consume on fibre. Pack your food for before and during the run. Do not think that the hotel you are staying at will have the breakfast that you require. Take it along with you or buy it from a nearby store.

  • 3

    Further instructions

    Do not eat haphazardly after the run. Burning a lot of calories in the race does not mean you can eat whatever you want. This in turn will have a negative effect on your body and nutrition. The muscles and the stomach need to recover and you should provide them with healthy foods. Just eat a little high carb snack right after the long run.

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