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Drinking plenty of water or sport drinks is a necessary ingredient to having fun before, during, and after running. While racing, drink at every refreshment table along the race and drink at the end of the race as well. Do not wait to feel thirsty before drinking; thirst is already a symptom of dehydration. Drink only what you are used to drinking. It is not advised to try new sport drinks while racing, for possible changes in digestion.
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Since it takes two hours for food to pass through the stomach, it is not a good idea to exercise within two hours after eating a meal. Fat and protein are particularly slow in being processed through the stomach and into the digestive tract, at a rate of three to five hours. As a result of eating before your workout, the blood normally used in the digestive tract and kidneys is redirected to the exercised part of your body, thus leaves the food just sitting in your stomach.
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