You have to be prepared when you’re going on any type of run.

From warming up correctly to fueling your body so that when it’s time to run you’ll fatigue slower and it will help you speed up with your recovery process afterwards.

Here are some tips to fuel you when you run with the right meals and snacks inside you.

Pre-Running Meal

Remember it’s all about preparation right?

It’s important that you fuel yourself three to four hours before you even think about putting on your running shoes, especially if you’re a distance runner.

When I say a distance runner I’m talking about running anywhere between 6.2miles (10-Km) to 26.2 miles (42K..That’s the length of a Marathon if you didn’t know!)

So this preparation must begin before the actual day itself because of the amount of time you’ll be running for.

Anything else with less time, such as 30, 60 or 90 minutes, of course the Pre-Running meal planning will take less time.

The reason you prep before you run is to keep you from feeling hunger before and after you hit the road, also to maintain high levels of blood sugar for your muscles that are in a middle of a workout.

Your meal should be high, medium and low in the following..

High= Carbs

Moderate= Proteins

Low= Fat & fibre

You must also be sure to drink water before you go running..  below, I will give you the correct number of cups you should drink before running,  depending on what time of day it is.

Morning= 2 to 4 cups

Afternoon= 5 to 7 cups

Evening= 6 to 8 cups

Keynote: If it’s really hot or where you live is hot most of the time, then you’ll have to drink more than the amounts I’ve shown above.

What Are The Di Nutritional Choices Then?

There are so many foods that are Di Nutritional worthy, but we would be here all day!

Remember though it’s

High= Carbs

Moderate= Proteins

Low= Fat & fibre

These examples below will help you start ASAP.. but also look for healthy carbs, Proteins and Fat & fibre beyond these examples to expand your palate which will keep things fresh and not mundane, in the long run.

-Scrambled eggs with avocado & brown toast, followed by one whole Banana and a glass of water.

-One brown Bagel with two slices of turkey and a 3X handfuls of grapes and a glass of water.

-Grilled Chicken breast, Jacket Potato (Skin left on.. pretty pleaseee) with one tablespoon of Corn and a glass of water.

-Peanut butter (If you’re not allergic), Cheese on Brown bread, 3X handfuls of Blueberries, One whole Banana with a glass of water.    

What Not To Eat

Now a lot of you may be thinking what about all of the energy drinks and energy boosting bars?

This is where Di Nutrition differs from Nutrition, if you prepare properly there will be no need for an energy boost via eating or drinking that trash!

Be dependent on your preparation and what you eat hours before you run, be dependent on the fluids you have taken in before you run, do not be dependent on failing to prepare and looking for an energy bar or drink to save you.

It will lead to all kinds of health issues in the long run, not to mention an addiction to Sugar which for most of you reading this, are trying not to be about that life.

So it would be counter-productive to even think about going down that road.. and just plain stupid!

Here below are the foods you should not fuel yourself with before going on a run..

-Sports Drinks & Sugar filled trash: (Energy bars,Granola bars, Cereal bars.. any bar to be frank with you)   

-High fatty foods: Fried foods, Oily foods (Excluding Olive oil & Extra Virgin Oil etc), Margarine, Creams and Sauces.   

-High fibre Foods: Whole grains, baked beans & Vegetables from the  Cruciferous family (Broccoli & Cauliflower)

THAT’S IT!

I really enjoyed sharing this with you guys. Please do let me know though…

Do you feel more confident now that you know exactly what it takes to fuel your body?

How has your experience with running been since you started the pre-running meals?

How much water are you currently drinking?  

Are you a fan of the new workout articles I’m making for you?

What Did You Make Of All Of This?

Of course, Any other questions are always welcome just leave a comment below

Until Then, Ciao

We  Look Up 大 

Karim David

The Healthy One