4 Things to Eat Before Running

1. Carbohydrates

The main source of fuel for the body during exercise is carbohydrates. Stored carbohydrates, or glycogen, are stored in skeletal muscle and the liver for use during workouts. As a result of the body's high energy requirements during exercise, a runner's diet should contain at least 60 to 70 percent calories from carbohydrate sources, such as whole grain cereals and breads, fruits and vegetables.

Some easy ways for runners to incorporate carbohydrates into their diet include having cereal or toast with fresh fruit for breakfast, sandwiches with whole grain bread for lunch and whole wheat pasta for dinner. Runners should steer clear of simple sugars, such as soda, candy or enriched white flour, as these types of carbohydrates cause large peaks, followed by larger crashes in blood sugar, which will impair performance.

When training for a race, it is important to increase carbohydrate consumption in the days leading up to the event. However, it is not necessary to go overboard with the amount of carbohydrates that you eat, as most people have enough stored glycogen to last for most of the race. On the day of competition, you should try to eat your last solid meal at least two hours ahead of the start time to prevent cramping or nausea. Although every person is different, many successful runners will have a slice of toast, yogurt or a banana before their race. One final thing to keep in mind about carbohydrates is fiber. Fiber takes longer to digest, thus keeping you more full for longer periods of time. Consuming foods high in fiber ahead of a run or race can actually impair performance as the body is working to not only sustain exercise, but also to digest your food.

2. Protein

Protein helps rebuild muscle that is broken down or damaged during exercise. Although many people believe that they need a lot of protein to enhance performance, too much protein can actually negatively affect your workout because protein takes longer to digest than carbohydrates. Most people can get adequate amount of protein from a healthy, well-balanced diet. Some good sources of protein include: low or non-fat dairy products, lean meats and legumes, such as beans and lentils.

3. Fat

The body needs some fat in order to sustain basic function, but consuming foods too high in fat can impair performance because they require too much energy to digest. Some good sources of fat are: flax oil, salmon and olive oil. In fact, omega-3 fatty acids actually help the body stay well-hydrated. In the few hours leading up to the race, you should keep your fat consumption minimal; some good choices are a bit of peanut butter spread on toast or a small cup of yogurt.

4. Water

Proper hydration is very important during exercise because the body loses so much water through sweat. In addition, water helps to clear the body of metabolic waste products such as lactic acid that are produced during exercise. While everyone is different, try to consume at least sixteen ounces of water during the two hours before exercise. If you are going to run longer than 60 minutes, bring fluids with you to rehydrate during your workout.