What should you eat before an early morning run? How much carbohydrate do you need?
Discovery Vitality dietitian Marieke Dreyer answers your questions.
How do you match the amount of carbs you consume to the duration and intensity of your exercise regimen?
During exercise the muscles use about one gram of carbohydrate per minute. Therefore the recommended amount of carbohydrate you should consume of events lasting between one to four hours is 50-60g carbohydrate portions: tow cups of porridge oats, one cup of rice or paszta, one cup of baked beans, or two bananas.
What should I eat before an early morning workout?
Early birds need to pep up their blood sugar level, refuel their muscles and replenish the water lost during sleep. Try a small portion of oats, or yoghurt and fruit, or a piece of toast with jam no less than an hour before you work out.
Do I need to run with a water bottle?
There’s no reason to force yourself to drink fluids during a short exercise session. However, it is important to drink small amounts at regular intervals when you are exercising in hot humid conditions.
I entered the 12 weeks run 10 km – and this morning they sent me WEEK 4 – I need WEEK 1 !!! can I get this some how ??? need to start at week 1