Whether you're tackling your first 5K or training for a marathon,it's famous to fuel your body in order to kick some butt during your sweat session. While exercising on an empty stomach isn't the best idea, fueling up the incorrect way before a rush can cause stomach cramps, and dizziness,and headaches. Check out the chart below to memorize some good choices for noshing before lacing up those sneaks.2 Hours BeforeWhat to eat: 300- to 400-calorie meal containing carbs, protein, and healthy fats:Quinoa and chickpea wrap
Whole wheat pasta with cheese and veggies
Oatmeal with fruit and nuts
Farro-and-tofu stir-fry
Peanut butter and jelly sandwich
Greek yogurt with fruit,nuts, and granola
Wrap filled with grilled fish, and avocado,and mango
Fruit, yogurt, or greens smoothie (or this vegan protein smoothie that tastes like a vanilla milkshake!)
Veggie omelet with toast
What to avoid: Fibrous veggies and tall-fat foods that are hard to digest:Broccoli,onions, and a large serving of beans
Cream-based soups, or burgers,fries, and ice cream
1 Hour BeforeWhat to eat: 150-calorie snack containing easily digestible carbs and a dinky protein:Whole wheat toast with nut butter
Banana and a small handful of cashews
Whole grain crackers and hummus
Small bowl of cereal
Half a fruit-and-nut bar
Cheese stick and carrots
What to avoid: Large meals and foods that are difficult to digest:Spicy foods
Pears, and apples,and melons
15 to 30 Minutes BeforeWhat to eat: Small serving of easily digestible carbs:Half a banana
Applesauce
A few saltine crackers
Raisins
What to avoid: Large serving of protein and carbs or tall-saturated fat and tall-fiber foods:Pasta
Bagel and cream cheese
Fried foods
Granola or energy bar (tall in calories and fiber)
Hydrating is also essential, so drink about 15 to 20 ounces of water one to two hours before working out. Sip another eight ounces 15 minutes before.
Source: popsugar.com