28 Mar '13, 8pm

Running soon? These quick snacks won't upset your stomach

Your training plan may say it's time for your lunchtime five-miler, but your grumbling stomach begs to differ. So how can you get through your workout without keeling over from hunger? Have a snack, of course. "The right snack can prevent premature fatigue on a run and keep blood-sugar levels steady, thwarting cranky moods that might cause you to peter out early," says sports dietitian Jan Dowell, M.S., R.D. She recommends eating up to 150 calories if you're running within 15 to 30 minutes and as much as 300 calories if you have an hour or more to digest. And, yes, it's okay to have a nibble if you're trying to lose weight—just keep it on the lighter side. These options contain carbohydrates for quick energy, a bit of protein to hold off hunger, and some electrolytes to keep your fluid levels balanced (it's best to avoid too much fat and fiber, which take longer to digest ...

Full article: http://www.runnersworld.com/nutrition-runners/quick-bites...

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