My
momma always said…Forest Gump knew about the secret powers of oats for
runners. Odds are he didn’t get that
good at running by eating a box of chocolates.
Let’s talk carbs. Oatmeal is an
awesome source of fuel for athletes and a good source of whole grain carbs,
which are necessary to sustain yourself if you are an endurance athlete trying
to go the distance.
“Oatmeal on its own is a perfect
food,” says Donna Acox, CDN, a professor of diet and nutrition at Syracuse
University. “Well, there is no such
thing,” she concedes, “but it’s loaded with B vitamins and fiber…a great thing
for athletes."
The
American College of Sports Medicine and the American Dietetic Association recommend eating a high-carbohydrate meal two or three hours before exercise. Despite what you may fear from all the hype
on low-carb diets out there, there is
a method to this madness.
When you run, it’s essential for
your body to use its energy to bring oxygen to your vital organs. Carbs provide us with the most immediate form
of usable energy. If all of your energy
is going to your digestive track rather than, say, your legs (i.e., what
happens when you eat a high protein meal pre-race, which is like putting a selfish
child down there demanding all your body’s attention), you cramp up. Carbs are
the body’s friend when it’s pounding the pavement.
Also
important: the kind of carbs you eat
matter, too. Eat
a lot of pasta and processed junk food and your insulin levels will soar,
signaling your body to store the fuel as fat. Not good. Oatmeal, though, provides healthy carbs. One cup of oatmeal contains
26 grams of carbs that are the “slow release” kind.
A study
in the Journal of Nutrition said that
eating slow release carbs three hours prior to exercise may help you burn more
fat. This is because oats have a low-glycemic index, meaning they don’t spike
your blood sugar and insulin levels the way white bread and other refined carbs
do.
Whatever form of exercise
you fancy: biking, hiking, running, etc- make sure you properly fuel-up first. Your
body will oatally thank you.
Check out these recipes for
fuel you can make fast, and keep an eye out for a recipe for overnight oats-
they make breakfast prep a breeze before a morning run!
What’s your favorite pre-workout
meal? How long do you have to wait to
run after you chow down?
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