A few of you new runners have already experienced the stomach upset that comes when running, especially on Saturday mornings. Here's an article from Kristy Richardson, a registered nutritionist (she also gave a presentation to our team last year) on what runners should eat before a run:
Pre-Workout Nutrition
August 20, 2010,
Do you avoid food prior to your workouts because of abdominal discomfort or digestive issues? To avoid these problems, make sure your pre-training nutrition is low in fat and fiber and focuses on high carbohydrate foods.
Ready-to-eat cereal, low fat milk and a banana
Yogurt and fruit
Egg whites, toast and berries
English muffin, peanut butter and a banana
Bagel, light cream cheese and a piece of fruit
If you are not used to eating before a workout, start with something small that is high in carbohydrates and well tolerated.
Half of a banana
1 cup of low fat yogurt
½ cup of cooked cereal (e.g. cream of wheat or oatmeal)
1 cup of ready-to-eat cereal
As you develop a tolerance for pre-workout nutrition, you should be able to gradually increase the amount.
If you’re still having digestive trouble, try a liquid meal.
Gatorade Nutrition Shake
Ensure
Boost
Slim-Fast
Carnation Instant Breakfast
It might take a few tries before you find the pre-workout nutrition that’s right for you. Find comfort in the fact that the effort you put in will pay off in the long run. Proper nutrition before your workout will help you optimize glycogen stores, improve energy levels, avoid hunger, and may even assist in muscle building.
This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice. OC Nutrition offers nutrition counseling services over the phone or in person in Newport Beach, Irvine, Orange, Anaheim Hills, Chino, Glendora and Long Beach. If you have any questions or would like to schedule an appointment, please contact:
Kristy L. Richardson, MS, MPH, RD, CSSD, CHESRegistered Dietitian & Exercise Physiologist
(949) 933-6788kristy@ocnutrition.comwww.ocnutrition.com
Pre-Workout Nutrition
August 20, 2010,
Do you avoid food prior to your workouts because of abdominal discomfort or digestive issues? To avoid these problems, make sure your pre-training nutrition is low in fat and fiber and focuses on high carbohydrate foods.
Ready-to-eat cereal, low fat milk and a banana
Yogurt and fruit
Egg whites, toast and berries
English muffin, peanut butter and a banana
Bagel, light cream cheese and a piece of fruit
If you are not used to eating before a workout, start with something small that is high in carbohydrates and well tolerated.
Half of a banana
1 cup of low fat yogurt
½ cup of cooked cereal (e.g. cream of wheat or oatmeal)
1 cup of ready-to-eat cereal
As you develop a tolerance for pre-workout nutrition, you should be able to gradually increase the amount.
If you’re still having digestive trouble, try a liquid meal.
Gatorade Nutrition Shake
Ensure
Boost
Slim-Fast
Carnation Instant Breakfast
It might take a few tries before you find the pre-workout nutrition that’s right for you. Find comfort in the fact that the effort you put in will pay off in the long run. Proper nutrition before your workout will help you optimize glycogen stores, improve energy levels, avoid hunger, and may even assist in muscle building.
This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice. OC Nutrition offers nutrition counseling services over the phone or in person in Newport Beach, Irvine, Orange, Anaheim Hills, Chino, Glendora and Long Beach. If you have any questions or would like to schedule an appointment, please contact:
Kristy L. Richardson, MS, MPH, RD, CSSD, CHESRegistered Dietitian & Exercise Physiologist
(949) 933-6788kristy@ocnutrition.comwww.ocnutrition.com
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