What to eat
Before training, there should be in each meal protein and carbohydrates. It 'the only way to keep your blood sugar steady and not get glucose drops, avoiding the risk of running out of energy while engaged in physical activity. Depending on the time of day when you run, at breakfast they are very good hot tea, yogurt or milk, choosing to soy, if you have trouble digesting it. You can also eat whole wheat toast, with the spreadable cocoa. At lunch and dinner would be good to follow the Mediterranean diet, which includes pasta or rice in very small quantities (could fit 50 grams of spaghetti with cherry tomatoes and capers, recipe typical of the Mediterranean diet), white meat or fish, fruit and vegetables.
In particular, you should not overdo the sugar. The intake of sugars, in fact, creates a rapid rise in glucose levels in the blood and stimulates the release of insulin, which promotes the uptake of glucose into cells. And 'the glucose that, if the excess is converted into fat. Also avoid eating saturated fats, which are to be replaced with whole foods, extra virgin olive oil, walnuts or almonds.
Another strategy is to divide your meals into 5 or 6 daily, about every 3 hours, adding 2 snacks, one mid morning and one in the afternoon.
when eating
The power to choose before the race also varies depending on the time slot dedicated to the sport. If we train early in the morning, you should drink a little sugar, using honey as an alternative, from the many beneficial properties, or fructose. Just fine a juice, to avoid burdening. For the morning is not advisable a real breakfast itself, because it activates the digestion, blood is concentrated in the digestive tract and the muscles receive less oxygen.
If the stroke is carried out in the late morning, you should take care to have breakfast at least 2 or 3 hours before. A workout at lunchtime provides a snack-balanced mid-morning (a fruit to taste), to get more satiated at lunch and avoid eating carbohydrates excessively. The body in this way can count on steady and prolonged energy. The Mediterranean diet pattern proves to be especially important if the workout is done in the evening. In this case we should have a snack mid-afternoon, choosing the dried fruit, some grit cube or a sandwich , like the bresaola.
What to drink
The natural water should be drunk not only during meals, but with continuity during the day. It 'important to stop drinking about a half hour before you go running, limiting then only in small sips, to prevent too much water in the stomach may cause some problem of nausea and vomiting. Not necessarily it must resort to supplements. For example it may be useful alternative housewife: in 750 ml of natural water are added 250 ml of fruit juice and one gram of salt, to drink in time, avoiding the half-hour before the race.
