 |
>> Dairy Lovers
> Recipes
> Ask a Dietitian
> Submit a Question
> Archives
> Health Tips
> Just for Kids
>> Schools
>> Health Professionals
>> Media
>> Farmers & Industry
>> About Us
|
|
Ask a Dietitian
Nutritionists answer your questions about healthy diets, picky eaters, dairy foods and more. Join the discussion by
submitting your own question.
I enjoy running early in the mornings, is it necessary to eat before I run?
A: The American College of Sports Medicine and the Academy of Nutrition and Dietetics recommend eating two or three hours before exercise. Great if you have the time, but it's not practical for all runners and not all runs require such preparation. As a sports dietitian, I prefer everyone eat at least 30 minutes before a run.
Running an hour or more without energy may decrease pace, hinder intensity and burn fewer calories. You have fasted over night! You break the fast and top off energy when eating first thing. If the time between your alarm and the pavement is zero, try to ingest 100 to 200 calories and drink 8 ounces of flavored milk before treading out the door.
Regardless, all should consume a nutrient-rich breakfast upon return. Research confirms that breakfast eaters, runners or not, are healthier and slimmer than people who skip out. The key is to tailor breakfast to your workout. The best recovery foods are carbohydrates and quality protein. This combination of nutrients will help you recover from your run and fuel your everyday endurance.
Build a better breakfast with these 3 essential ingredients:
- Lean protein— Protein reduces muscle breakdown and stimulates growth. Dairy offers quality protein for rebuilding muscles plus other vitamins and minerals such as calcium, potassium and vitamin D.
- Whole grains— Carbohydrates are an athlete’s preferred source of energy. Whole grains are healthier; provide protein, more fiber and many important vitamins and minerals endurance athletes count on.
- Fruit — For vitamins, minerals and feel-full fiber, fresh fruit can help top off your energy stores.
Try one of these recipes to ensure you get all three essential ingredients - apple yogurt smoothie, banana and walnut oatmeal, and breakfast pizza.
Rebecca Turner, MS, RD, LD - Mississippi
|
 |
|
|
|
