Spring should be coming soon and with warmer weather means more outdoor workouts. We are ready to get back outside and toss on our running shoes on. While we are looking for good upcoming races we need to make sure out nutrition is in check. For those of you who like to run it is important to make sure that you not only eat healthy day to day but also before your run. This article has great tips for 5k and 10k runners on maintaining a healthy diet to make sure and fuel your body for a good run, here is an excerpt:

Rather than fixating on carbs, try to focus instead on good day-to-day eating habits, which is important for maintaining your energy as you train. For those who run in the early evening, try to plan an afternoon snack about one to three hours before you start your run. A well-balanced snack should include a source of carbohydrates, such as fruit, whole grain crackers, yogourt (which also contains protein), or a moderate fibre cereal (look for 3-5 grams of fibre per 30 gram serving — much more and you might upset your stomach for your run), along with a bit of protein (look for a minimum of 5 grams per serving), such as milk or soy beverage, yogourt, cottage cheese, hummus, peanut or almond butter, cheese, chick peas (also a source of carbohydrates), or even lean meats (chicken, turkey, etc.). The carbohydrates will provide you with energy to fuel your run, while the protein will help to keep you feeling comfortably satiated and your blood sugar steady.

Early risers should also try to eat at least a few bites before heading out for their morning run. It doesn’t need to be much — tender tummies will prevent much more than a few bites of food for most people — but there is evidence that even a small breakfast can help you to workout at a higher intensity. Ideally, stick to lower-fibre carbs for easy digestion, and keep the protein and fat to a minimum (your body doesn’t burn protein during higher intensity activity, and fat will only slow down digestion, leaving you feeling heavy and full).

Keep it simple with a slice of toast (dry or with a scraping of peanut or almond butter), a few sips of diluted juice, a granola bar, a ripe banana (green bananas are higher in fructose, which can upset your stomach), or even a few soda crackers (not a champion’s breakfast, but soda crackers will provide instant fuel and are gentle enough to keep you from ralphing on your neighbour’s lawn).

Read More Here: Life.NationalPost.com