For those who love to maintain their healthy body, running always is considered as a must activity. Nothing can beat a good, long run in the morning. Not to mention, a long run helps very much in burning our calories. Because of that, it is very important for runners eat before and after their running activity. The best time to eat before running is 60 to 30 minutes before you start, while after running, you must feed your muscle within 30 minutes.
Foods to Eat Before the Run
Make sure before you eat, you have drunk enough water. Staying hydrated and the best amount is 2 glasses of water before the workout. You can also bring along a bottle of water during running. The best food to eat is something rich and balance between carbohydrates and protein. It’s also the best if the food is easy to digest because it help burn fat during your workout.
If you are going on a short run, under an hour, these foods suit you the most:
- Fruits: Banana, berries
- Bread with peanut butter
- Muffin with jelly or jam
- Power bar
If you are going on a long run, over an hour, these snacks can satisfy your energy required:
- Oatmeal or cereals
- 2 slices of bread with peanut butter
- A cup of yogurt
In order to avoid cramps while running, please do not eat too much. Just eat what you need and do not full your stomach. Like stated before, make sure to eat 30 minutes prior to your workout to stay pain-free.
Foods to Eat After the Run
Our muscles already refueled after 30 minutes of workout, so that, we must replenish muscles as soon as possible. They need to recover the glycogen immediately after the run. Eating right after your long run, help muscle from soreness and stiffness.
The large amount of carbohydrates is needed after a long workout to make sure you muscle continue to burn fat and replenish itself all the minerals and vitamins consumed.
Here some of food you can consider after the long run:
- Fruit and yogurt smoothie
- Chicken breast
- Whole grain bread with peanut butter
- Chocolate milk
The most important thing, please make sure you drink a lot of water after a long run to stay hydrated. If you notice, both before and after running foods made up of carbohydrates. This is because carbohydrates play an important role by enabling protein in your body to be used for tissue synthesis and muscle building. It also helps build your endurance, especially if you are doing an intense level workout.
Image : blogs.ajc.com
Source : healthfuldietandnutrition.com