Runners Nutrition: What To Eat Before, After And During A Run

Runners should not only take the time to stretch their muscles, but they should also eat something before they run. Your body needs food to burn for energy as you run, and those energy foods for running eaten prior to taking off for a run will help to keep your muscles pumping, your lungs working, your heart beating, and your fat burning! But what should you eat? Here is a list of the most nutritious foods for runners.

Before You Run:

Bananas: Bananas are filled with natural sugar, which your body will burn for energy. They also contain lots of potassium a nutrient that keeps your blood pumping properly, lowers blood pressure, and reduces stroke risk.

Berries: Want a quick energy boost? Berries are like little balls of healthy sugar, and they contain lots of Vitamin C to keep your body working at top speed. The potassium and Vitamin C in the berries will help your muscles repair themselves as you run.

Bagels: Bagels are much heavier and richer in carbs than your average slice of bread, so they’ll give you a lot more energy to burn. If you layer half a bagel with cream cheese or peanut butter, you’ll be getting just enough protein to keep your muscles fueled and working well.

 Yogurt: Yogurt is rich in calcium, protein, and carbs. The calcium will help to promote healthy fat burning, the protein will provide the fuel for your muscles, and the carbs will give you the energy you need.

While Your Running:

Starbursts or Other Soft Candies: These candies are soft and easy to chew while you run, and the sugar you get from them can keep you going.

Energy Gels: Most sports drink companies have made energy gels, small packets that you can suck down while on the run. They’re a great source of energy, so have one handy if you feel tired.

Raisins: Raisins contain lots of sugar, which is exactly what you need to keep you going when your energy reserves are low. Just a small handful can make a difference!

Energy Bites: I have lots of recipes for these little guys on my blog. They are packed full of natural sugar, carbs and protein to keep you going.

Recovery Foods:

Oats: Oats are rich in carbs, but they also have fibre and protein. There are few carb sources better than oats, as oats don’t affect your blood sugar levels as much.

Chicken Breast: There’s nothing like a good chicken breast to give you some healthy, lean protein. Chicken breast has very little fat but is loaded with the nutrient your body needs to repair your muscles.

Hummus: Hummus is made with chickpeas, which are primarily fibre and protein. It will help you to fill up after your run, and the protein will promote healthy repair of your muscles.

Fruit:  Fruit are sweet, refreshing food, that will help you restock your body’s energy supply after a hard run. Oranges and apples are your two best choices, as oranges are rich in Vitamin C while apples contain lots of fibre and minerals that your body needs after sweating for so long.


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