can I eat before and after running

Main content of this article:

1. Pre-run and post-run dietary precautions

2. Recommended healthy recipes for runners - by @Aubrey Chen

Estimated reading time: 6 minutes

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Many runners believe that they should not eat anything before or after running. Hmm, this statement is only 50% correct according to Wuyan Zu. In my opinion, this statement can be more precise:Do not eat too much food within an hour before exercising.

Actually, as long as it is not too close to exercise time, moderate eating can prevent a drop in blood sugar caused by calorie consumption during running.

 

So, what dietary precautions should be taken before and after running? Today, Wuyan Zu will discuss this topic with you.

 

Pre-run Diet

Many people have a misconception about pre-run eating—they believe that they should absolutely not eat anything before running.

If it is a light run lasting less than 60 minutes, not eating or just drinking some water before running is fine. But if the running intensity is higher, then pre-run nutrition becomes very important. The body has a self-regulating function; if you frequently exercise without eating, your body will lower its metabolism to store more energy, meaning your ability to burn calories will decrease.

 

Exercising on an empty stomach is very detrimental to health, especially if you have low blood sugar, as you are highly likely to faint during the run. Research data shows that eating a small amount of food before exercise can prevent digestive disorders caused by physical activity and also enhance exercise performance.

 

A good practice is to eat a high-carbohydrate meal 2 to 3 hours in advance. It is best to focus on easily digestible foods such as fruits, milk, and grain-based foods (cereal, whole wheat bread). Five minutes before starting, you can have a small snack like a banana or coffee and tea with honey to boost your body's state, but do not consume too much. Avoid high-fat, high-fiber foods like large amounts of meat or coarse grains, as they can cause abdominal cramps during running due to ongoing digestion.

 

Post-run Diet

When it comes to eating after running, it depends on your goal. If your goal is weight loss, you need to control your intake. If you run for 45 minutes and then eat a lot, like an extra meat bun, your effort will be wasted. The basic principle of weight loss is always to burn more calories than you consume.

 

For runners with high mileage, the body's demand for nutrients peaks after long runs. While breaking down fat, muscle loss also occurs. The period 20 to 60 minutes after running is an excellent time to replenish carbohydrates and proteins. Your body will quickly absorb these nutrients for rapid recovery and muscle repair.

 

After exercise, Wuyan Zu suggests first replenishing fluids or protein-rich drinks like yogurt, low-fat chocolate milk, or skim milk, and then eating small snacks like bananas or sliced bread. For main meals, it is recommended to eat 40 minutes to an hour after exercise, focusing on light foods and adjusting the portion according to your needs.

 

 

In addition to eating, hydration is also crucial for runners. Running usually causes a lot of sweating, and excessive water loss can lead to an electrolyte imbalance. Therefore, it is necessary to drink some sports drinks to replenish electrolytes and vitamins. Of course, this also depends on your training volume. If your run is less than 45 minutes, drinking water should suffice.

 

Next, Wuyan Zu recommends a runner who loves to research healthy foods, @Aubrey Chen, who has suggested two recipes suitable for runners. Let's learn together!

 

Avocado and Smoked Salmon Open Sandwich

- Quick Breakfast -

The creamy texture of avocado combined with the light smoky flavor of salmon, with crunchy nuts hidden in the avocado mash. Simple, healthy, and delicious, perfect for breakfast!

 

Ingredients:

One slice of whole wheat bread (thick cut)

Half a ripe avocado

Lemon juice

One slice of smoked salmon

Black pepper

Crushed nuts

Milk (optional)

Sea salt (optional)

Method:

1. Mash a quarter of the ripe avocado with a spoon, add crushed nuts to taste, sprinkle with black pepper, and add a little milk if too thick. Slice the remaining quarter of the avocado thinly and set aside.

2. Take a slice of whole wheat bread (not too thin), spread it with the avocado nut mash, then place a slice of smoked salmon on top, and finally add the avocado slices on top.

Chicken Breast and Mixed Vegetable Stew with Mixed Grains

- A Healthier Main Course for Chinese Palates -

Many healthy meals are Westernized, but Chinese people still prefer rice. This main course uses mixed grains instead of rice, with less oil and salt, and marinated chicken with spices like Sichuan pepper and chili. A delicious and healthy main course that can be made with a rice cooker.

 

Ingredients:

100 grams of mixed grains

100 grams of chicken breast

3 shiitake mushrooms

Diced carrots to taste

Peas to taste

Half an onion

Half a potato

Chili powder to taste

Sichuan pepper powder to taste

Olive oil to taste

Soy sauce to taste

Sesame oil to taste

Cooking wine to taste

 

Method:

1. Preparation: Dice the chicken breast, carrots, potatoes, and onions, and slice the shiitake mushrooms.

2. Marinate the diced chicken breast with a little cooking wine, soy sauce, chili powder, and Sichuan pepper powder for ten minutes.

3. In a non-stick pan, add a little olive oil to a cold pan, heat slightly, then add the diced onions. After they are fragrant, add the chicken breast, then the diced vegetables, stir-fry until fragrant, and set aside.

4. Put the mixed grains into a rice cooker, add water at a 1:2 ratio, then add the stir-fried mixture from step 3, stir slightly with a spoon, drizzle with a few drops of sesame oil, and cook using the rice cooker’s rice mode.

How was today's sharing? Quite rich, right? Finally, we have our interactive topic. Today's topic is:

Do you bring water when you run outdoors?

Speaking of this topic, Wuyan Zu has a lot of bitter experiences. I used to run in the morning in my neighborhood and would leave my water bottle on the edge of the fountain or in the bushes, but no matter where I put it, the cleaning lady would always take it away as trash.Even if I had only taken one sip.... Do you have similar experiences? Feel free to share in thecomments section of the articleand interact with Wuyan Zu!