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I've been asked by Sarah of Not My Own Anymore in her comment on Philhealth: Post Run Update if it's alright to have an extra helping of rice after a long run. My answer is of course just based on what I normally do and something that applies to me. But, we could all benefit from reading what the fitness experts have to say. After all, they're the ones who have had studied this aspect of workouts.
I'd be honest. I don't usually eat anything before I run and I just take a sip of water. That's because I have to get up before 4 am and leave before 5am to go to the running venue. If I run before 6am, I'd still have something in my stomach and it worries me that I might throw up with the exertion lol! Barely no liquid also as I tend to pee if I have coffee or water that early. Running could get uncomfortable when you have to hold that water until you finish the run. I suppose I have to make adjustments so I could have the proper nutrition before my run. That way, I could probably last longer and not have my energy zapped out during the last kilometer of the run.
Post run is one of my favorite parts in the run. After crossing the finish line, food is on top of all the things in my mind...sometimes, even before reaching the finish line hehehe.
Anyway, let's have a look at this infographic. This is a very excellent guide on what to do before and after a workout, be it running, cycling, circuit training, Zumba, Tai ji...you name it. Some of the food choices here may not be common or readily available to us but we'll at least have an idea and we can do food substitution or choose the local equivalent to some of those. Of course, we should refrain from some food items if we are allergic to those. I for one wouldn't probably eat yogurt before a run as it tends to shuffle my stomach if you know what I mean.
As it says at the end, pre and post workout nutrition need not be complicated. Choose what best fits your own diet and healthy lifestyle.
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