What to eat before and after a run

What to Eat Before and After a Run

Fueling your body with the right nutrients is crucial for improving your running performance and speeding up recovery. Here’s a simple guide on what to eat before running and how to refuel after your run to get the most out of your workout.

Before Your Run: Fueling Up

Timing your meals and snacks is key to ensuring you have enough energy without feeling too full. Ideally, eat a balanced meal 2-3 hours before running. If you're short on time, grab a small pre-run snack 30-60 minutes prior to your run.

Focus on carbohydrates, which provide quick energy for your run. Here are some great pre-run meal ideas:

Oatmeal with banana for slow-releasing energy
Whole grain toast with almond or peanut butter
Greek yogurt with a handful of berries

Hydration is also crucial. Drink water before your run to stay hydrated, but avoid overdrinking right before you hit the road or treadmill. For longer or more intense runs, you might also want to include an electrolyte drink to maintain proper hydration levels.

After Your Run: Refueling Right

After your run, it’s important to refuel your muscles with the right nutrients. Protein and carbohydrates are essential for post-run recovery, helping repair muscles and replenish glycogen stores. Aim to eat within 30-60 minutes after finishing your workout.

Here are some ideal post-run recovery meals:

A smoothie bowl made with fruits, protein powder, and granola
A quinoa salad with mixed vegetables and extra virgin olive oil for a balanced post-run meal
Scrambled eggs on whole grain toast with avocado for protein and healthy fats

Hydration is still important after your run. Drink plenty of water to rehydrate. If you’ve completed a longer run, consider a post-run electrolyte drink to help restore lost minerals and maintain balance.

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