Jeff Galloway: Food - the importance of "prefueling" before exercise


	Jeff Galloway: Food - the importance of "prefueling" before exercise

Lexica

10-21-2009 4:58 PM

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tags:

jeff-galloway, running, exercise, nutrition

Lexica says:

If you fear undesired pit stops or gastric distress, train your intestinal track to tolerate food. Start with one saltine, or one pretzel, and then work up to a more substantial intake…

Even if you are working out for less than an hour, you should still eat a pre-run snack and drink water. Athletes who ate no breakfast, biked hard for 50 minutes and then sprinted for 10 minutes to the finish were able to sprint 6% harder when they consumed adequate water vs. minimal water…

One way to organize your pre-run fueling is to eat part of the upcoming meal prior to your workout. For example—
• If you run in the morning, enjoy a banana before your workout, and then afterwards refuel with the rest of your breakfast, such as a bagel and a yogurt.
• If you run at lunch, eat half a sandwich before your run and then enjoy the rest of your lunch afterwards.
• For afternoon or afterwork sessions, enjoy a granola bar or some graham crackers pre-run, and then refuel with chocolate m

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<div style="margin: 12px 0px; font-family: arial; color: #333333; background: #ffffff; border: solid 4px #e5e5e5; width: 100%; clear: left;"><div class="CM_CTB_Content_Wrap" style="margin: 0px; padding: 0px;background-color: #ffffff;"><div style="border-bottom: solid 1px #dcdcdc; white-space: nowrap; margin-bottom: 8px; background-color: #eeeeee ;background-image: url(http://www.clipmarks.com/images/source-bg.gif); background-repeat: repeat-x; height: 24px; line-height: 24px; vertical-align: middle; padding-bottom: 4px; color: #666666; font-size: 10px;" ><a href="http://clipmarks.com/clip-to-blog/" title="see clips that are hot right now"><img src="http://content.clipmarks.com/blog_embed/f0a06057-2d15-487c-b1ec-05fbd0afe2e0/8EC20D39-6C68-4DBD-84DC-0DEE98C4FB22/" alt="" width="19" height="19" border="0" style="vertical-align: middle; margin: 0px 4px; display: inline; border: none; float:none;" /></a>clipped from <a title="http://jeffgalloway.com/resources/news_archives/nov08.html" href="http://jeffgalloway.com/resources/news_archives/nov08.html" style="font-size: 11px;">jeffgalloway.com</a></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://jeffgalloway.com/resources/news_archives/nov08.html">
Eating 100 to 300 calories of a pre-exercise snack even 5 minutes 
              prior to running enhances performance, assuming:
1) you will be running at a pace you can maintain for more than 
              30 minutes and<BR /><DIV>
              2) you can tolerate pre-run food.</DIV></blockquote><div style="height: 2px; font-size: 2px; background: #dcdcdc; border-bottom: solid 1px #f5f5f5; margin: 2px 4px;"></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://jeffgalloway.com/resources/news_archives/nov08.html">In a study 
              where the subjects ate dinner, and then the next morning exercised 
              to exhaustion, they lasted 109 minutes with no breakfast, 136 minutes 
              with breakfast (400 calories, equivalent to a bowl of Wheaties with 
              milk and a banana).</blockquote><div style="height: 2px; font-size: 2px; background: #dcdcdc; border-bottom: solid 1px #f5f5f5; margin: 2px 4px;"></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://jeffgalloway.com/resources/news_archives/nov08.html">In another 
              study, athletes biked hard for 45 minutes, and then sprinted as 
              hard as they could for 15 minutes. When they ate a 180 or 270-calorie 
              snack just five minutes before they exercised, they improved 10% 
              in the last 15 minutes. They improved 20% when they had eaten a 
              meal four hours prior to the exercise, then the snack 5 minutes 
              pre-exercise.</blockquote><div style="height: 2px; font-size: 2px; background: #dcdcdc; border-bottom: solid 1px #f5f5f5; margin: 2px 4px;"></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://jeffgalloway.com/resources/news_archives/nov08.html">This means: Eat breakfast and lunch, plus a pre-run 
              snack and you’ll have a stellar afternoon workout!</blockquote></div><div style="margin: 0px 6px 6px 4px;"><table style="font-size: 11px;border-spacing: 0px;padding: 0px;" cellpadding="0" cellspacing="0" width="100%"><tr><td style="background:transparent;border-width:0px;padding:0px;">&nbsp;</td><td align="right" style="background:transparent;border-width:0px;padding:0px;width:107px" width="107"><a href="http://clipmarks.com/share/8EC20D39-6C68-4DBD-84DC-0DEE98C4FB22/blog/" title="blog or email this clip"><img src="http://content8.clipmarks.com/images/c2b-foot.png" border="0" alt="blog it" width="107" height="17" style="border-width:0px;padding:0px;margin:0px;" /></a></td></tr></table></div></div>

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