Understanding the importance of nutrition before and after your run is crucial regardless of your fitness level. It is very important to fuel properly for running as this can make a huge difference in how you feel as well as how you perform. In this nutrition guide, you will learn more about what to eat before and after your run to optimize your performance and recovery.
BEFORE THE RUN: NUTRITION FOR RUNNERS
Prior to beginning your run, it is essential to consume a balanced meal or a snack that will give you energy and will not weigh you down. Here are 3 tips to consider when including nutrition in your running routine.
1. CONSIDER TIMING
It is important to time up your eating prior to your run to ensure this food has time to settle before taking off. Eating too soon can lead to digestive problems that we want to be sure to avoid. Ideally, you should aim to eat your pre-run meal around 2-3 hours before beginning your run. If you are on a tight schedule, be sure to eat a smaller snack that contains carbs and protein 30-60 minutes before your run.
2. WHAT TO EAT
It is important to have a healthy and nutritious snack or meal before your run. You should aim to consume a meal that is rich in complex carbohydrates. Complex carbohydrates are made of sugar molecules that are tied together in complex chains. A few examples of foods containing complex carbohydrates include whole grains, sweet potatoes, and oatmeal. These are excellent choices for your pre-run meal. These carbs will provide consistent energy keeping you fueled for your run.
While carbohydrates should be the focus, incorporating a moderate amount of protein can help repair and rebuild muscle tissue. When choosing which protein to include, opt for lean protein sources. Some examples of lean protein include chicken, turkey, tofo, or Greek yogurt!
3. STAY HYDRATED
Don’t forget to hydrate on days that you are running! Be sure to drink water consistently throughout the day leading up to your run. Avoid any caffeine or alcohol, as these options can dehydrate you.
Some pre-run snack ideas include:
- Greek yogurt with berries
- Whole grain toast with avocado
- Oatmeal topped with nuts and fruits
AFTER THE RUN: NUTRITION FOR RUNNERS
Post-run nutrition is just as important as pre-run fueling. Your body needs nutrients to replenish glycogen stores, repair muscle tissue, and rehydrate. Below, you can find some highlights to focus on after your run
1. CONSIDER TIMING
As it is important to schedule timing to eat prior to your run, it is also important to consider timing for your eating after your run. Aim to eat your post-run meal or snack within at least 30 minutes after finishing your run. Your body is most receptive during this time as it needs nutrients to kick start the growth and repair process. This will allow for maximum recovery post-run.
2. WHAT TO EAT
Similar to your pre-run snack or meal, it is important to include carbohydrates and protein. After your run, your glycogen stores are depleted therefore it is crucial to replenish them with carbohydrates. Aim to consume a combination of complex and simple carbs to restore your energy levels quickly. As you learned about complex carbohydrates above, simple carbohydrates are broken down quickly by the body to be used as energy. Some good options of mixed carbohydrates include fruits, rice cakes, or smoothies with fruit and greens.
Including protein in your post-run meal is essential for growth and muscle repair. Consuming protein after your run can help speed up the recovery process and reduce any muscle soreness. Opt for high-quality protein sources such as eggs, fish, chicken, or a protein shake.
3. STAY HYDRATED
Be sure to rehydrate your body by drinking plenty of fluids after your run. Water is a great option but you may also want to consider consuming options such as a sports drink or coconut water to replenish electrolytes that were lost through sweat. Hydration will also help your muscles recover and refresh your body.
Some post-run snack ideas include:
- A turkey and avocado wrap
- Greek yogurt with granola and honey
- Quinoa salad with vegetables and grilled chicken
THE IMPORTANCE OF FUELING UP BEFORE & AFTER YOUR RUN
Nutrition plays a vital role in optimizing your performance and recovery as a runner. By fueling your body before and after your run with the right foods, you can ensure that you have the energy you need to power through your runs and recover effectively. Try out different foods and timing strategies in order to find out what works best for you. Always remember to listen to your body’s signs. With proper nutrition, you will be well equipped to crush your running goals and enjoy the healthy and active lifestyle benefits.
Did you know Fit2Run sells nutrition? Shop online today or visit your nearest Fit2Run location to grab some nutrition for your next run!
