Eating the right foods is just as important as choosing the right shoes when it comes to running. The wrong or inadequate food intake can lead to early fatigue, bloating, and discomfort. Proper nutrition before, during, and after exercise is crucial for maximizing performance and aiding in recovery.
Before a run, nutritionists recommend snacks that combine lean protein and carbohydrates such as grilled chicken with sweet potatoes, bananas with nut butter or toast with avocado and honey. It’s important to avoid consuming too much protein as it takes longer to digest when combined with carbs, affecting energy availability. Carbohydrates should provide enough energy for runners to maximize performance, with fast-digesting carbs recommended about 4 hours before a run.
During a run, replenishing water and electrolytes lost through sweat is essential for maintaining performance. For runs lasting more than an hour, electrolyte drinks may be necessary while shorter runs may only require water. After running, it’s crucial to consume carbs and protein within 30 minutes to aid in recovery. Carbs are important for refueling energy stores while protein helps with muscle recovery and growth.
To optimize recovery, it’s recommended to consume approximately 1-1.2 g of carbs per kg of body weight and 0.4 g of protein per kg. Snacks like yogurt, granola bars, protein smoothies or protein bars are good options after a run. A balanced meal within two hours can further aid in the recovery process by providing essential nutrients that help repair muscles and replenish energy stores
