The Best Snacks to Eat Before Running

Whether you are running for a work out or a competition, choosing the right snack can affect how you feel during your run. A light pre-run snack could help you maintain your energy level and keep hunger at bay. The duration and intensity of your run influences how much you should eat and when.

Pre-workout Meal & Snacking Guidelines

Ideally, you should consume a large meal three to four hours before you run. This will give your body ample time to digest the protein and fats in the food. Eating too much may cause stomach cramping and sluggishness, while eating too little may cause a lack of energy to sustain your run throughout the course. Snacking before exercise can help keep your blood sugar up and prevent hunger pangs, although it is unlikely to give you much of an energy boost.

Whole-grain Bagel, Peanut Butter and Banana

A whole-grain bagel with peanut butter and banana is one snack option. The banana and bagel provide carbs while the peanut butter contains protein and healthy fats. The peanut butter also helps lower the glycemic index of the snack; this means the sugar in it gets slowly released into your bloodstream, which will help you maintain your blood sugar level and energy throughout your run. Keep the snack light by using half a bagel, half a banana and two teaspoons of natural peanut butter.

Greek Yogurt and Blueberries

Greek yogurt is a creamy, tasty treat that packs a nutritional punch. When compared to regular yogurt, Greek yogurt has about twice the protein, less sodium and less sugar. The blueberries, which improve the flavor of the plain yogurt, contain carbs that helps replenish your glycogen stores. Use frozen berries or purchase locally produced fruits.

Fruit Smoothie

A fruit smoothie is a snack that goes down in a few seconds. It’s got carbs, vitamins and other nutrients, plus it is highly digestible if you pick the right fruits. The natural sugar content provides a fast-energy release, which is best for sprints or a short-running course. Blend a mix of lower glycemic index fruits such as strawberries and cherries with higher glycemic index fruits such as banana and watermelon. Accompany the fruit smoothie with a handful of almonds for protein, if desired.

This Could Be The Reason You're Gaining Weight

Weight gain is caused by eating more calories than you expend. Fruits and vegetables are part of a nutritious diet, but too much fruit may lead to weight gain. Incorporating fruit into your diet in a healthy way can help keep your weight steady.

Identification

Fruits such as apples, peaches, pears, strawberries and blueberries are rich in antioxidants and vitamins. Fruits have a high water density and are full of fiber, which means that they are naturally low in calories and will help you feel full.

Potential

According to the Center For Disease Control, adding fresh fruits and vegetables into your daily diet can help maintain your weight. Adding an excess of fruit to a diet that is already high in calories, may lead to weight gain.

Effects

Preparing fruit in certain ways can minimize the nutritional value and add calories. Eating fresh fruit is the best alternative because no sugar or preservatives have been added. Fresh fruit is also high in fiber, which helps you to feel full longer. Choose canned or frozen fruit only if fresh fruit is not available. Be sure to select brands that have no added sugar, creams or syrups.

Considerations

Vegetables are typically lower in sugar and calories than fruit. According to the Dietary Guidelines For Americans 5th edition, eating more servings each day of vegetables than fruits will help you maintain your weight.

5 Foods That That Are Proven To Relieve Stress

If there is one thing most people have experienced, it’s stress. We’re either managing it with a commitment to self-care or being run by it and trying to hold on, and it’s all very normal.

In fact, the American Psychological Association conducted a survey called “Stress In America” in January that shows Americans, in general, have more stress now than ever before. Their studies show that most people are concerned about police violence, personal safety and the overall state of the country.

Those umbrella topics don’t even cover our individual lives that come with their own uniquely stressful situations.

If you’re like me, then you find comfort in little things, one of them being food, which is fine as long as its done in moderation.

According to Sleep.org, getting enough sleep is also a huge part of keeping stress down.

So, in honor of our love for a great meal and even better sleep, here are five meals that will contribute to sweet rest, less stress, or both.

1. Sweet potato toast

ccording to the director of the Good Housekeeping Institute, Jaclyn London, R.D., sweet potatoes are a great source of potassium (which regulates your heartbeat according to Web MD) and will help you to relax.

As you can see from the yummy-looking photo, an easy way to munch on sweet potatoes before bed is by toasting slices of it so that you aren’t over-stuffed. The slices are convenient since you can top them with whatever items you have in your fridge that you think compliment the sweet potato.

2. A bowl of blueberries

Keep a low food prep time and just snack on a bowl of fresh blueberries. They are great for reducing stress and have a chemical, valproic acid, that stabilizes your mood.

Blueberries also shouldn’t make you feel too stuffed when you lie down for bed.

3. Yogurt

Yogurt manages stress, but also contributes to healthier skin and stronger bones, according to a Huffpost report. The fun thing about yogurt is not just that it comes in a million different flavors, like the Yoplait root beer flavor waiting in my fridge to be devoured right now.

You can also get creative with how you consume this healthy dessert, by abandoning the traditional cup and trying a fun yogurt bowl stocked with fruit.

4. Oatmeal

Oatmeal is a great way to beckon sleep, according to Psychology Today. It also relieves stress, so you can easily double up and drop in a few blueberries.

Just be careful with the sugar because it will wire you and then cause a crash, which does not bode well for a good night’s sleep.

5. Salmon

According to Healthy Eating, salmon is one of the best super foods to munch on since it has omega-3 fatty acids, which reduce stress hormones.

So if you want to eat dinner before bed and need something hearty, a single piece of salmon and something green on the side is a nice, light meal that will make you feel good before you head to sleep.