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I have a problem. I come home late. Then I eat. After that I go and run for one hour. It doesn’t feel good, but I am not sure what to do about it. I keep hearing about the protein intake and how important it is. Some suggest that I should eat huge amounts of protein and other food before running. That is supposed to give me enough energy to sustain a long run. Some others say that I should work out on an empty stomach and eat after the race. I am confused. Please help me. Is eating before running good or bad?

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If you want to lose a few pounds than you can run on empty stomach. Even then a small amount of protein (especially BCAAs) should be consumed. If you want to run for the good form you can eat moderately before the run. Generally you shouldn’t eat at least two hours before the moderate or long run. Working out with full stomach can bring you plenty of trouble. The best way is to have a small protein meal or drink two hours before the run. Immediately after the race you can have a post workout formula of carbs and protein in 4:1 ratio. One hour later you can have a complex carb meal with plenty of high quality protein. Like most of the people, you don’t feel good when you run on full stomach. Forget about the energy from that meal. It is a misconception. The carbs and fats from that meal cannot help you to run faster or longer. It takes several hours for a large meal to be digested properly and to enter the bloodstream. So anyway you are using the energy stored long before that run.
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