How to Eat Tuna Fish Before a Run

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A tuna sandwich will provide your body with fuel for exercise.
A tuna sandwich will provide your body with fuel for exercise. (Image: Eising/Photodisc/Getty Images)

WebMD recommends that you eat before doing exercise like running because your body requires fuel. You can draw energy from carbohydrates, protein, healthy fats and of course plenty of fluids. Reader's Digest notes that tuna is rich in omega-3 fatty acids and vitamin A and is an excellent source of protein, iron and other minerals, so it makes for a good pre-exercise snack. A tuna sandwich combines protein with carbohydrates from the bread to make an even better meal before a workout. Ensure that you wait between 30 minutes and an hour before attempting exercise after eating.

Things You'll Need

  • Whole-grain bread
  • Tuna (preferably in sunflower oil)
  • Can opener
  • Low-fat spread or butter
  • Knife
  • Fork (optional)

Open a can of tuna fish (in sunflower oil preferably) using a can opener and drain the oil out into the sink.

Take two slices of whole-grain bread and sparingly spread low-calorie, low-fat butter or reduced-fat spread across each side.

Place chunks of tuna on one of the slices of the buttered bread and evenly distribute it using a knife or fork. You may also want to add a few lettuce leaves, cucumber slices or halved cherry tomatoes.

Place the other slice of bread on top and cut the sandwich into halves or quarters using a bread knife.

Eat the sandwich with a large glass of water and follow with a banana, which will provide you with a steady release of energy, according to a Cornell University study cited on Healthy Lifestyle online.

Tips & Warnings

  • Avoid soft drinks and complex carbohydrates before exercising.
  • Always leave at least half an hour between eating a snack and exercising.
  • Always leave two hours between eating a meal and exercising.

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