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What to Eat Before Jogging?

Apr 29, 2011 | By Cat North
What to Eat Before Jogging?
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Although maintaining a balanced and wholesome diet is important for anyone, regular exercise such as jogging may require some nutritional changes. A routine jogging schedule may also require meal schedule changes. You need enough nutrition to sustain energy levels during jogging, but eating large meals right before can slow you down, according to MayoClinic.com. Learn what to eat before jogging and maintain dietary balance to boost your performance.

Large Meals

Daily jogging burns calories, and if you burn more calories than you take in, you lose weight. If weight loss is your goal, you may find that jogging helps in this respect when you also cut calories. However, if you don't take in enough calories and get the proper nutrition you need, you may quickly run out of energy and have a difficult time completing your daily jog, says MayoClinic.com. Eating a large meal right before jogging can often leave you feeling lethargic, but to get all of the nutrition you need, you may need to eat at least one larger meal each day. As long as you eat heavier meals a few hours or more before jogging, your body will have time to digest foods properly, giving you plenty of sustainable energy for exercise. Although you need protein for muscle work during exercise, most types of protein take a while for your body to process. High-protein foods stay in the stomach longer and can take between four to six hours to digest, depending on how much you consume, according to ESPN. Fatty foods also take longer to digest. Lean protein sources, such as fish, chicken and low-fat dairy products, are healthier protein options and may digest more quickly, according to MayoClinic.com and "Fitness" magazine. For larger meals, eat lean protein-based foods, vegetables and whole grains, four or more hours before jogging for long-term energy.

Small Meals

Some joggers opt for smaller meals during the day, as well as eating more often. This provides sustainable energy without making a jogger feel lethargic. However, even eating small meals before jogging can slow you down, depending on what you eat. MayoClinic.com suggests eating smaller meals two to three hours before exercising. For example, if you jog in the morning, eat a light breakfast a few hours before exercising. Include whole grains, fruits and light foods containing protein, such as low-fat milk or yogurt. Breakfast is an important meal because it helps kick-start your metabolism for the day, and emphasizing carbohydrates with foods, such as whole-grain toast and a banana, gives you maximum energy for jogging.

Snacks

Eating healthy snacks right before jogging can boost your energy and performance levels. You can eat snacks, such as fresh fruit or peanut butter granola, an hour or less before jogging. Simple carbohydrates, including oranges, honey and some sports drinks, give you instant energy, but complex carbohydrates, such as crackers, beans and other vegetables, give you longer-lasting energy because they take more time for your body to break down, according to the University of California, Berkeley's Foundations of Wellness website. Carbohydrates are a primary calorie and energy source for your body.

Sports Drinks

Some joggers consume sports drinks for energy and endurance before a run. Some sports drinks may contain healthy nutrients, such as carbohydrates or protein but may also include tons of sugar or salt, according to CNN Health. Others may mostly contain stimulant ingredients, such as sugar or caffeine, and provide hardly any nutritional value. Always read the label before consuming sports drinks, and keep in mind that healthy foods are your best option for nutrition and water is your best source for proper hydration.

References

Article reviewed by Eric Lochridge Last updated on: Apr 29, 2011

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