What are you eating to fuel your body before or after a run? Taking on the right fuel will see you get better results, faster. So with better conditioning and greater progress in mind, here are 5 more great snacks to fuel runners before and after a workout. Enjoy!
Before the run – It’s best to fuel up 2 hours before a run, but an hour before will do (we’re looking at you, 6am squad!). You need to give your body a glucose hit, giving your muscles a chance to increase carbohydrate levels. That’s what your muscles access for fuel while running. Don’t fill yourself though – running ‘full’ is just plain uncomfortable and puts additional stress on the body.
Try a small banana smoothie, or a peanut butter sandwich. Aim for a bowl of cereal or some toast with jam. Even a sports drink can give you what your body needs. If you’ve got time to fuel up 2 hours before a run, aim for 50 to 75 grams of carb intake. If you’ve only got a short window, grab 15-25 grams of carbs instead. that could just be a handful of cereal – something small that your body can uptake quickly.
After the run – So you’ve now nailed your run, but there is still work to do! A run that starts with the right fuel should finish with the right fuel too. After the run you’re looking to replenish lost fuel stores and repair spent muscles. You’re looking to uptake about 15g of protein for muscle repair and 35-50g of carbohydrates to refuel. Sip your water slowly too – gulping down a litre in one go isn’t going to do anything except flush your electrolytes.
Hit up a handful of nuts and pretzels, or an energy bar. Grab a big glass of low fat chocolate milk or a small tub of yoghurt with some fruit. Wraps spread with peanut butter or hummus also do the trick here.
The main point to remember is not to stack calories directly before a run. Snack small, light and often to give your body what it needs without taxing your digestive system. You can even carry glucose gels during longer runs if you feel like you’re about to hit the wall.
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Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site