Light meals – not only before running. Find out 10 interesting suggestions

It is important to eat a proper meal before running. It is better not to run on an empty stomach – however, you should remember to eat such a meal about 1-2 hours before training. This will allow you to perform the workout much more efficiently and confidently. 

Before running, it is advisable to eat easily digestible meals. Why? They will provide you with energy and will not strain your digestive tract. Read on to learn 10 foods that will inspire you and make your running better and more enjoyable! 

Light-digestible meals – what are they all about? 

Light-digestible meals are those in which you will find primarily carbohydrates and protein. Thanks to the fact that the dishes are small in volume, the body can handle the distribution of them in no time. Therefore, it obtains energy and moves the stomach contents to the intestines. 

What does this mean for you as an athlete? A lot. After eating such a meal, you won’t feel as heavy as after a regular lunch or breakfast. Therefore, you can eat such a meal even 1-2 hours before the workout itself without worrying that you will have stomach problems. 

What are some other advantages of this type of meal? First of all, they do not contain a lot of fat and fiber. Fiber is not recommended to eat before running, because it causes bloating. And what about the fat? You feel heavy after it and it will be difficult to do a good workout.

Who should opt for meals that are easy to digest? 

First of all, people who have gastrointestinal problems. This will improve the functioning of their stomach and ensure a better, safer, and more enjoyable workout. 

It’s also ideal for people who can’t take a 3-4 hour break between eating and running. 

It’s also a solution for people who simply want to improve their performance and run lightly during each workout. This means that lightweight meals are a good solution for practically everyone. 

What does that mean for practically everyone? Such options for breakfast or lunch will be great for people who are healthy and want to balance their meals for better performance and well-being. If you have already been assigned an easy-to-digest diet by your doctor then follow it. 

We are about to introduce you to some interesting dishes that you can use. Incorporate easy-to-digest inspirations into your daily life. See how they will change your workouts.

Digestible inspirations – what can be on your plate

Rice on milk – a quick breakfast for busy people 

“Foods that are easy to digest take a long time to prepare. I don’t have time for that, especially in the morning.” 

Some of the dishes on this list will indeed take a long time to prepare, but not all of them. Some can appear on your plate very quickly. 

Need a sweet breakfast to start the day right? Opt for cooked white rice in milk. I am sure it will warm up your stomach and fill it up quickly. Such a dish contains a lot of carbohydrates and will give you energy for the whole morning! 

You can also add fruit to your breakfast, for example, banana, strawberry, and blueberry. Pour everything with honey – it will be even better! 

Millet porridge fruit and yogurt 

Millet flakes will be another good choice for an easily digestible breakfast for any runner. Why choose them? If you like to eat some cereal in the morning then forgo corn or oatmeal. Opt for millet ones, which have very little fiber. Fruits – bananas work well for runners, little fiber, lots of sugars.

You can prepare them in a very simple way. Pour milk and cook them so that they are soft. Such breakfast in the morning will provide you with plenty of carbohydrates to start the day. You can add natural yogurt to the cereal and your favorite fruit!

Soft-boiled eggs with white bread 

Do you prefer a salty breakfast? No problem! Opt for soft-boiled eggs and white bread. It will provide you with a lot of calories, and you will be able to start the day with energy.

Lightly digestible dinner – groats, cooked vegetables, and lean meat 

It’s not only for breakfast that you can eat a lightly digestible dish. If you train in the afternoon, after coming from work, then bet on groats, cooked vegetables, and lean meat. 

It’s best to choose couscous or millet groats – these are easily digestible foods that will be good for your workout 1-2 hours later. What about lean meat? Choose chicken or turkey. 

Prepare also cooked vegetables – starchy foods are ok, potato, carrots, parsley and selections – your dinner is ready. 

If you don’t have time to prepare it when you get home from work, make it the day before. Put it in a tightly sealed container and reheat the next day. 

Pasta with chicken – an ideal option for any runner

A lightly digestible meal with pasta? Opt for this one in a light version. Why? They simply digest faster. This means you’ll be able to safely train without worrying that your lunch will cause you stomach problems. 

And what about the meat? In this case, they are best braised, boiled, or baked in foil. Beware of frying – lots of fat = the dish will not be digestible. 

“And what about the sauce? What will be suitable for such a dish?”

You can use natural yogurt with the right seasonings. A savory sauce will certainly fit perfectly here.

Fish cutlets with groat 

The best will be couscous groats, which are fine and low in fat. 

What is the best fish to make fish cutlets from? Opt for cod, pollock, or tuna. It is the lean meat of the fish that will make the meal provide you with energy. Such a dish is simple to prepare. Mince the fish, add wheat bread crumbs soaked in milk, and add an egg. Bake it in as little fat as possible. 

Salad with grilled chicken 

How to make an easily digestible salad? It’s best to bet on such vegetables and toppings as cherry tomatoes, red peppers, feta cheese, green cucumber, and lettuce. Use these ingredients to create an interesting and delicious salad for grilled chicken. Throw in a carbohydrate source – wheat pasta or white rice will be ok.

If this is not enough, you can also add pasta. Then you won’t have to worry about losing energy during your afternoon run. 

Bread with jam – a simple but quick meal for breakfast or supper 

Need a good dose of energy before a run, but don’t have time to prepare a dish? Just bet on bread with jam. Wheat bread is sure to give you a boost of energy.

What’s more, if you want you can prepare your own jam or fruit mousse in advance. This way you can be sure that they do not contain enhancers and preservatives. However, you need to consume it quickly, as it may spoil. For better taste and texture, you can add some gelatin and sugar or sweetener.

Soft egg and mozzarella sandwich 

I have already mentioned soft-boiled eggs in this article. Now we will use it again in another breakfast proposal. All you need to do is add mozzarella to it – in a skimmed version. This cheese is easily digestible and rich in protein. Slice the mozzarella and put it on the sandwich along with the egg. In addition, you can also add tomatoes and arugula. 

Steamed cod with couscous and cooked vegetables 

The last dish on our list will appeal to people who love fish. Prepare the cod and steam it. Then prepare couscous, which you only need to pour boiling water over it and wait for it to swell. Add also some spices.

Then, prepare the veggies Potatoes. carrots, celery, parsley – low-fiber are. A bad choice will be broccoli, cauliflower and legumes – after them bloating.  You can serve it in its basic form or blend it and create a delicious puree. Such a dinner is sure to satisfy your needs and taste divine.

That’s all I’ve prepared for you now. I hope that now you know what light-digestible dishes look like. Prepare them at your home and see how they will work for your body and your performance on the running track.