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dimanche 26 mars 2017

You'll Have the Best Run Ever by Avoiding These Foods

Whether you're tackling your first 5K or training for a marathon, it's important to fuel your body in order to kick some butt during your sweat session. While exercising on an empty stomach isn't the best idea, fueling up the wrong way before a run can cause stomach cramps, dizziness, and headaches. Check out the chart below to learn some good choices for noshing before lacing up those sneaks.

2 Hours Before

What to eat: 300- to 400-calorie meal containing carbs, protein, and healthy fats:

Quinoa and chickpea wrap
Whole wheat pasta with cheese and veggies
Oatmeal with fruit and nuts
Farro-and-tofu stir-fry
Peanut butter and jelly sandwich
Greek yogurt with fruit, nuts, and granola
Wrap filled with grilled fish, avocado, and mango
Fruit, yogurt, and greens smoothie (or this vegan protein smoothie that tastes like a vanilla milkshake!)
Veggie omelet with toast

What to avoid: Fibrous veggies and high-fat foods that are hard to digest:

Broccoli, onions, and a large serving of beans
Cream-based soups, burgers, fries, and ice cream

1 Hour Before

What to eat: 150-calorie snack containing easily digestible carbs and a little protein:

Whole wheat toast with nut butter
Banana and a small handful of cashews
Whole grain crackers and hummus
Small bowl of cereal
Half a fruit-and-nut bar
Cheese stick and carrots

What to avoid: Large meals and foods that are difficult to digest:

Spicy foods
Pears, apples, and melons

15 to 30 Minutes Before

What to eat: Small serving of easily digestible carbs:

Half a banana
Applesauce
A few saltine crackers
Raisins

What to avoid: Large serving of protein and carbs or high-saturated fat and high-fiber foods:

Pasta
Bagel and cream cheese
Fried foods
Granola or energy bar (high in calories and fiber)

Hydrating is also essential, so drink about 15 to 20 ounces of water one to two hours before working out. Sip another eight ounces 15 minutes before.

dimanche 26 mars 2017