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What if you could run faster, for longer and feeling better? The food you eat before a training session is extremely influential in your performance. Here’s how to use food for a stamina boost!
What you eat before exercise is paramount to your performance. When you run your heart pumps blood and oxygen to your body into your muscles. Apart from oxygen, blood carries fuel to your muscles in the form of glucose –using glycogen in the liver and converting it to glucose and the glucose from your foods. If you eat certain foods, they will provide readily available glucose to your bloodstream, when both sources are depleted, the muscle starts to fatigue –and this is what we want to avoid.
Here’s what you should eat before running to avoid fatigue
Easy to digest, packed with potassium –an important electrolyte–, they are a great source of readily available carbs.
Oatmeal and raisins are a great combination that will give you energy for at least one hour of workout.
Smoothies are great because it makes the digestion of its ingredients quick and efficient. There are plenty of options you can choose from, but some fruits and veggies with protein powder are a good way of revving up your morning run.
4. Rice balls
Sticky rice balls or glutinous rice –it’s gluten-free, don’t pay attention to the name–, are high in glycemic index, so they burn sugar more quickly than regular rice.
Yogurt is as convenient as smoothies and they are high in carbs and water, they go down easy and they are readily available to burn for fuel.
6. Whole grain toast with nut butter
High in carbs to burn toast and nuts will keep you full until your next meal and will give you more energy to run for longer.
7. Beet juice
Beets are high in nitrate that after digestion converts to nitric oxide –a compound that dilates your blood vessels and allows more oxygen to your muscles.
It is absorbed faster than other sugars and is easily added to yogurt, oatmeal, toast or smoothies for an extra kick of energy.
It is always necessary to eat before running, if you don’t your glucose storage will deplete soon and fatigue will hit you sooner than expected.
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