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What To Eat Before Running

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What to eat before a run: It is recommended to eat a meal that is high in carbohydrates and low in fat, fiber, and protein 2-3 hours before running. Some examples of what to eat before running, include:

  • Bananas
  • Whole grain bread with peanut butter
  • Yogurt with fruit
  • Rice with grilled chicken or tofu
  • Oatmeal with fruit and honey.

It’s also important to stay hydrated by drinking water or sports drinks before, during, and after running.

The importance of simple forms of carbohydrates can’t be ignored. It is recommended to eat simple carbohydrates before a run, as they provide quick energy for intense physical activity, especially during a sprint.

The above-referenced sources of carbohydrates are the primary fuel source during high-intensity exercise and suggest that consuming simple carbohydrates before a run can help improve performance. However, it is also important to stay hydrated and to consider individual tolerance and needs.

Here are some references that support the recommendation to eat simple carbohydrates before a run:

  1. American Council on Exercise (ACE): “The Ultimate Guide to Running Nutrition” https://www.acefitness.org/education-and-resources/lifestyle/blog/5979/the-ultimate-guide-to-running-nutrition
  2. Academy of Nutrition and Dietetics: “Fueling for Endurance Sports” https://www.eatright.org/health/fitness/fueling-your-workout/fueling-for-endurance-sports
  3. International Society of Sports Nutrition: “Nutrition for Endurance Sports: Marathon, Triathlon, and Road Cycling” https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-20 
  4. “Carbohydrates and Exercise Performance” Sports Medicine (2017), 47(Suppl 1): 33-44 https://link.springer.com/article/10.1007%2Fs40279-017-0699-0
  5. “Carbohydrate Feeding before Exercise: A Review” Sports Medicine (2015), 45(11): 1523-1546 https://link.springer.com/article/10.1007%2Fs40279-015-0359-0
  6. “The role of carbohydrates in exercise” J. Appl. Physiol. (1985) https://jap.physiology.org/content/58/2/785

This article provides educational information and should not be considered medical advice. While efforts are made to ensure accuracy, reliability, and timeliness, we do not guarantee the completeness or applicability of the content to individual circumstances. The information provided on this website is for educational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. BEFORE making any health-related decisions, including changes to diet, supplementation, or lifestyle, consult with a qualified healthcare professional. By using this website, you acknowledge that you have read, understood, and agree to the terms of this disclaimer. We do not accept liability for any consequences resulting from reliance on the information provided.

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We recommend consulting with a healthcare professional before incorporating any dietary supplement or implementing nutritional, fitness, or training protocols discussed in our content. This is especially important if you are currently taking medication or have an underlying medical condition. Some supplements may interact with medications, and specific dietary or exercise regimens may not be suitable for everyone. Please note that GenMag™ does not diagnose, suggest treatments, or claim to cure any disease or preexisting health condition through our articles. The information provided about nutrition, fitness, and training is for educational purposes only and should not replace professional medical advice. Furthermore, no product, formula, or ingredient discussed or featured on GenMag™, is intended to replace or serve as a substitute for medical treatment and advice. Evaluate your individual needs, abilities, and health conditions carefully before implementing any dietary, fitness, or training protocols discussed in our articles. Always listen to your body and modify or discontinue any practices that may cause discomfort or adverse effects. The information on GenMag™ should be used responsibly and in conjunction with guidance from qualified professionals. The content featured on GenMag™ is provided for informational purposes only and should always be fact-checked for accuracy.

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