YOGYAKARTA - Runners must understand that the food consumed before exercise will support their running activities. Therefore, the pre-meal menu before running must be really considered. So that your exercise activity can be optimal, see what foods should be consumed before running.
Pre Meal Menu Before RunningQuoted from the Health Tourism Academic Hospital (RSA) website of Gadjah Mada University (UGM), the right food intake before running has an important role. The following are categories of foods that can be consumed before running.
2-3 Hours Before RunningSchedule 2 or 3 hours before the run to consume several foods with the following categories.
Foods with Complex CarbohydratesComplex carbohydrates help runners have long-lasting energy. Examples of menus that can be consumed are red rice, whole wheat bread, oatmeal, or bananas.
Fat-free proteinIt is also recommended to consume lean protein. You can get clean protein from chicken breasts, salmon, or boiled eggs. This protein helps runners to recover muscles.
Healthy FatHealthy fat will help runners absorb nutrients more optimally. In addition, healthy fat also increases satiety during running. Examples of foods that can be consumed are avocados, nuts, or olive oil.
30 Minutes to 1 Hour Before RunningBefore running, you are not advised to eat heavily. However, you can eat light snacks such as yogurt or a handful of nuts. These foods will help give you energy before the run begins. In addition, make sure you drink water so that your body is well hydrated.
Menu to Eat Before Running SportsReported by Runners World, the food menu before high-intensity running should be considered at least 24 hours or even 36 hours in advance. Preparation itself includes paying attention to carbohydrate intake. The following is the food menu consumed 24 hours before running.
Breakfast: Grilled bagels with peanut jam and bananas Lunch: Grilled potatoes with tuna salad, you also need to eat fruit yogurt. Afternoon: Raisin bread or the like Dinner: Stir-fried tofu or chicken add red rice. Eat a little fruit yogurt. Before going to bed: You can eat cookies made from oats.That's the information related to the pre-meal menu before running. Visit VOI.id for other interesting information.
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