- Breakfast revs up metabolism by recovering liver glycogen from “overnight fasting” (sleeping).
- Eating one - two hours before exercise increases your body’s ability to burn fat.
- Consuming lower glycemic index (GI) foods post-exercise will help to burn fat longer. Or you can add protein, fiber and/or unsaturated fat to your high GI foods. Good snacks include small nut butter and fruit spread sandwiches on whole wheat bread, low-fat or non-fat yogurt, complex cookies like plain or wheat Fig Newton’s™, whole fruits, less-processed grains and cereals, a few nuts or fat-free chocolate milk. Try to keep the ratio about one part protein to four parts carbohydrate.
- Eating fiber (and water) with higher GI foods. Try to get three grams of fiber per serving. This will keep your blood sugar from “spiking”.
ultraRUNNING Online - A Refresher Nutrition Course for Ultrarunners