WHAT TO EAT BEFORE YOU RUN

*One of the most important thing is to stay hydrated in your running season!*

Drink ½ your body weight in ounces.

3-4 Days Before

• HYDRATE!

• Add complex carbs on top of your regular meal (oatmeal, whole grains-pasta or bread, green vegetables, potatoes, sweet potatoes, corn, pumpkin, beans, lentils or peas).

The Night Before

• HYDRATE!

• Don’t experiment with new foods.

• Whole grain pasta or brown rice

• Grilled or steamed vegetables or salad

• Protein-chicken, fish or lean red meat

2 Hours Before

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

• 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

• Veggie omelet with toast

• Quinoa and chickpea wrap

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, melons)

15 to 30 Minutes Before

What to eat: Small serving of easily digestible carbs:

• Half a banana                                    A few saltine crackers

• Applesauce  Raisins