What should be eaten before, during and after the race? – XXLNUTRATION

The race is incredibly popular. But what should you eat before running? This is a question asked by many runners. In this blog, we will immerse ourselves in the world of nutrition before, during and after the race!

What do you eat before running?

You put your racing shoes and you’re ready to leave. But wait, have you ever eaten? What you eat before a race is very important. An adequate diet will give you the energy you need and will help you prevent cramps and other inconvenience.

You will be wondering: «What is a good diet?» Well, it is mainly a mixture of carbohydrates and proteins. Think of a banana with a spoonful of peanut butter or a small plate of pasta with light sauce. These meals are your best friends before running because they are easy to digest and provide a constant energy reserve.

Note: timing is essential! It is better to eat something light about 30-60 minutes before the race. Your body will have time to digest the food and avoid managing the full stomach. Curious to discover some recipes? Read our blog «What should we eat before and after exercise?» ».

What should be eaten during the race?

Go well for your race session. But what happens if you run for a long time? Should you eat something along the way? Yes, without a doubt! It is important to maintain your energy level, especially when you run on long distances.

So when should you eat during the race? If you run for more than an hour, it is wise to reconstruct the energy reserves with a small and powerful snack. Think of an energetic gel or some pieces of fruit, since these snacks are easy to consume and quickly offer energy.

Finally, gold advice: don’t forget your bottle of water! The hydration during the race is the key to a successful race. In addition to water, you can also opt for sports drinks. These are not only moisturizers, but also contain electrolytes and sometimes provide some additional energy!

What should be eaten after running?

You just removed your running shoes and you are proud of yourself. Well done! But it’s time to take the next step: the recovery meal.
For that? Because after this effort, your body requires nutrients to recover and become stronger.

A recovery meal must be rich in proteins and carbohydrates. Proteins are often considered essential for muscle growth, while carbohydrates help to restore normal muscle function after a very intense and/or long term exercise that led to muscle effort and the exhaustion of glycogen reserves in the skeletal muscles. The protein smoothie is a practical and effective drink in this sense.

2 recipes to prepare before running in the evening

What should you eat before the evening race? Opt for a light and easy to digest meal. You want to have enough energy, but without risking the sides or cramps during your race. If you are looking for inspiration, we offer you two delicious recipes that are easy to prepare.

1. Toast to the lawyer and salmon

Nutritional values:

• Calories: 578 kcal
• Carbohydrates: 37 g
• Sugars: 2 g
• Materials: 29 g
• Saturated fatty acids : 11 g
• Protein: 45 g

Ingredients:

Preparation:

1. Spray some perfect kitchen spray in a pan. Cut the crusts of slices of bread and brown them slowly in the pan. Perhaps sprinkle with a little pepper and salt.
2. Crush the avocado and add a little salt and pepper.
3. Take a slice of toast and spread it with avocado. Distribute a layer of fresh cheese And sprinkle this layer of dill. Then place the salmon on it. Ends with some slices of cucumber and the second slice of toast. Enjoy your food!

2. Beef rice noodles

Nutritional values:

• Calories: 463kcal
• Carbohydrates: 60 g
• Sugars: 1 g
• Materials: 6 g
• Saturated fatty acids : 1.4 g
• Protein: 42 g

Ingredients:

Preparation:

1. Cut the let me cook the pak choï in stripes.
2. Boil the water in a saucepan and will hit the noodles in boiling water.
3. Spray a little perfect kitchen spray in a wok. Cook the meat with a little salt and pepper over high heat. Add the Pak Choï and the sweet soy sauce, then sprinkle with sesame seeds and chilli flakes.
4. Serve the noodles on a plate and place the strips of beef With the Pakpak Choï on it. Enjoy your food!

How long after eating can I start running?

This is a classic question whose answer is simple: leave your body from 1.5 to 2 hours to digest the meal before running. If you wait less for a long time, the stomach can be a more formidable opponent of the course. Above all, listen to your body. If you notice that after eating a certain type of food you don’t run well, try something else. After all, the race is also a bit experimenting and discovering what works best!

Racing products and XXL Nutrition

Now that you know what to eat before, during and after the race, let’s see how XXL nutrition can help you. Why, are we honest, who does not want a push during or after a long race?

First of all, we have a Reco, a drink for recovery. Perfect for after your race. This drink is full of proteins for the recovery of muscles after physical effort. In addition, it is very easy to use: just shake it and you can savor it. Drink it when you come home after a race and you will feel revitalized!

Then there is our range of energy gels. Thanks to the vitamin C contained in our energy gel, the natural energy of your body is activated. The result? You feel less quickly in fatigue during the race. This gel is easy to take and you don’t even need water. Practical, isn’t it? If you sweat a lot, our Pro Pro Energy Gel will surely be suitable for you. This gel is rich in sodium and reconstructs mineral reserves.

Don’t forget our protein bars. Delicious, practical to take away and perfect for a quick dose of protein after the race session. They are available in a variety of flavors, so you will never get tired.

In XXL Nutrition you will find a product for each lens and every taste. Do not hesitate to contact our customer service if you have a question about one of our products.