Want to increase endurance: what to eat before running?

Eating the right foods before running not only helps the body absorb energy quickly but also prevents fatigue, cramps or low blood sugar in the middle of the run. Therefore, nutrition before running is very important.

Sports nutritionists say runners should have a snack about 30-90 minutes before running. The specific time of the meal depends on the body and intensity of the workout, according to the health site Livestrong (USA).

Oatmeal is an extremely suitable choice before a morning jog.

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Before jogging, people should have a light snack with the following foods:

Banana

Bananas provide quick energy to the body thanks to their rich content of easily digestible carbohydrates and potassium. Potassium in particular is a mineral that helps maintain electrolyte balance and prevent cramps during running.

An average banana contains about 27 grams of carbohydrates, mostly natural sugars. This quality source of nutrients helps fuel your muscles for sustained activity.

Additionally, the potassium in bananas supports nerve and muscle function, which is especially important during long or high-intensity runs.

Whole wheat bread with peanut butter

Whole wheat bread with peanut butter is the perfect snack that provides complex carbohydrates and healthy fats, both of which are key nutrients for helping runners maintain long-lasting energy.

Experts recommend eating bread and peanut butter at least 60-90 minutes before running to give the body time to digest and absorb nutrients.

Oatmeal

Oats are a source of high-quality complex carbohydrates that have a low glycemic index, providing a slow and sustained supply of calories during your run. Sports nutritionists say eating oatmeal before a run helps prevent fatigue and mid-run energy crashes.

Therefore, oatmeal is especially suitable for long-distance runners or morning workouts. People should eat oatmeal about 1 hour before running to avoid feeling full.

Greek Yogurt with Fruit

Greek yogurt combined with fresh fruit is a snack rich in protein and complex carbohydrates. In fact, Greek yogurt provides twice the protein of regular yogurt, helping to maintain muscle mass and aid in recovery after a run. This is a suitable dish in cases where you need a quick energy boost but do not feel heavy, just eat 30 minutes before running, according to Livestrong.

Source: https://thanhnien.vn/muon-tang-suc-ben-can-an-mon-gi-truoc-khi-chay-bo-185250620115507916.htm