When it comes to getting a workout in the morning or setting off for a run, it is important to get the right fuel. This in turn makes you feel energised, and keeps you healthy through the day. Eating too close to the workout or run is a common beginner mistake, and results in that nauseous feeling when you are putting in the yards. Many beginners do not have a proper pre-workout diet plan, which throws a spanner in your workout. Not only does it cause discomfort, but you could suffer from cramps, bloatedness and therefore not be able to get the most efficient workout.

Running on an empty stomach isn’t ideal either, as it this means your body does not have enough gas in the tank. This also hinders your performance and the overall calories burned. So, it’s necessary to keep in mind that working out must always follow proper fuelling. Here’s an ideal pre-workout diet plan.

90 minutes before run or workout:
If you are not a heavy eater early in the morning, a glass of water will do just fine. The idea is to give your muscles good hydration before setting off. Dehydration can slow down your metabolism, and make your muscles cramp up. So make sure that you stay well hydrated before and during your exercise.

Alternatively, chow down a handful of raisins or almonds. These pack a lot of punch and deliver the essential carbohydrates and proteins you need. Carbs are often said to be the primary diet focus for runners, but imbalance is worse than not fuelling up. Make sure you get a good balance of carbs, proteins, vitamins and fats. A mix of dry fruits an hour before your run or just some fruit will hold you in good stead.

Coffee before your run can be a boost for energy and recovery
Coffee before your run can be a boost for energy and recovery

This is also a good time to have a cup of coffee – restrict yourself to one serving. The caffeine in it boosts your performance and keeps you energised through the workouts.

60 minutes before run:
An hour before your run or workout is the limit for your fuelling consumption, as the body needs time to process this fuel. Your pre-workout diet plan should account for the time needed to digest the food. A small banana or some toast should suffice. Make sure you drink some water or liquids too to keep yourself hydrated. Don’t overdo it as your body will not get time to process this intake. A quick homemade breakfast granola bar is more than enough to keep you fuelled.

What to avoid
Avoid extra heavy breakfasts, the likes you might eat if you were raiding the buffet. This is certainly not desirable for a pre-run meal. You can reserve your appetite for the post-run meal, which can contain protein, carbohydrate and saturated fat.

Dairy isn’t the best choice before a run either, as morning lactose intolerance is a common problem that you may not pay attention to usually, but which will be highlighted once you start working out. Nobody wants to run on an upset stomach. Dairy is also known to slow down the absorption of carbohydrate in your body, which is not the best news for your muscles and metabolism.

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