(Image source from: Things you must eat before a run})

Have you been chowing down all the wrong foods before endurance workouts? Loading up on protein or fat rather than carbs will yield better results anyday, anytime.

Most people will tell you to nosh on a carb-rich meal, like the ever popular banana and toast, before you cycle or run. But beware! Eating carbs can spike up the levels of glucose in the bloodstream, shooting up the insulin and signaling the muscle cells to soak up and use the glucose for fuel.

Alternately, eating a fat rich meal before exercise can torch down the body fat, allowing  the body to use carbs for energy near the end of the workout. Ramping up protein intake, on the other hand, will boost metabolism during exercise.

However, Jennifer McDaniel, RDN, CSSD, and spokesperson for the Academy of Nutrition and Dietetics observes: “There still isn’t enough proof in the nutrition research to push eating high-fat/protein foods prior to long bouts of endurance exercise.” says McDaniel. So more info is needed before you start fueling up on cheese and high-protein bars.

Fats help fight inflammation, but it also promotes a feeling of fullness and delays stomach emptying. In short, it sits in your stomach like a brick and cause GI distress.

The best thing to eat then is a protein/carb combo. Compared to only carbs meal, clubbing carbs and proteins together will improve blood sugar control and prevent fatigue or light-headed feelings. Things like tortilla with banana, honey, and almond butter, oatmeal made with milk topped with nuts and dried fruit; or yogurt with honey and granola are your best options.

And watch out your time. If you have 30 minutes to go for a 10-mile run, switch your stick-to-the-ribs oats for a sports drink as it will be quickly and easily absorbed.

AW: Suchorita Choudhury