Here’s What You Should Eat Before, During, and After Your Run for Best Performance

It’s no doubt that running can help you maintain a lean, toned physique. Unlike going to the gym that requires a membership fee, which you may use as an excuse not to be active, running doesn’t come with a price tag, in fact, it is absolutely free.

All you need is the will power, perhaps some good music, and energy to get up and put on your running shoes. But experienced runners would know that nutrition plays an important role in ensuring that you give your best in every cardio session.

This is why it’s important to know how to fuel your body the right way, which foods to each and when to eat them. Beginners usually find themselves asking whether they should eat before the run or after and the answer can differ from one individual to another. However, bear in mind that hydration and nutrition can greatly affect how you perform your daily activities.

A common worry among runners and joggers is if they would eat before, during, or after a jog or run, but this would greatly vary on how long or how far you plan to cover.

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You don’t have to eat before a short run

Before

If you’re planning to cover a 3 to 4-mile distance, you can run on an empty stomach, Nuun sports nutritionist Vishal Patel explained. This is because your body has ample glycogen stores to fuel your workout without getting fatigued or dizzy.

While you really don’t need pre-run fuel, you definitely should keep in mind that you need to hydrate because as your body heats up during the run, it loses fluids. Dehydration can seriosuly affect your progress hence it’s advisable to drink an 8-ounce glass of water before you head out on a run and keep a bottle handy just in case.

If you plan to run for more than 4 miles or are training for speed, you should fuel your body with a pre-workout snack for extra energy.

Eastern Oregon University nutrition and exercise physiology assistant professor Kyle Pfaffenback advises 50 to 60 grams of carbohydrates like banana and oatmeal to be eaten 1 and a half to 2 hours just so your body can digest the food and can absorb the nutrients.

For sprint intervals and tough tempo workouts, carb-loading is recommended the night before you put your body to the test. A heavy dinner like potatoes, lentils, rice, quinoa, or pasta paired with protein and vegetables can jolt the glycogen levels that you can use for the following day.

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Gargling and then spitting a sports drink can trick your mind

During

For runs shorter than an hour, the water in your body should be sufficient to keep you hydrated throughout the entire activity, unless it’s a hot, humid day, in which case you might need to chug on a sports drink with electrolytes to help fluid retention and oxygen reception. Vishal explained that getting the minerals from fluids is better than from food because it reaches the muscles faster.

But for any intense physical activity that lasts more than an hour, you should munch on 30 to 60 grams of carbs after the first 60 minutes to replenish your glycogen levels and power through the remaining distance. Toward the end of your session, rinse a sports drink in your mouth and spit it out – according to a study, this will trick your mind to recruit more muscles.

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Eating after a workout is vital

After

Eating properly after a good run is also essential. Vishal points out that you get stronger during your recovery period as you stress your muscles during the workout. Grab a meal composing of 2:1 or 3:1 of carbs to protein depending on the intensity of your workout.