Pre-Run Fuel

Before you lace up your shoes and hit the pavement, it’s important to fuel your body with the right nutrients. Aim to eat a snack or small meal about 30 minutes to an hour before your run. This will give your body time to digest and convert the food into energy.

Some great pre-run snacks include:

• Bananas or other fruits

• Granola bars

• Toast with peanut butter

• Energy gels or chews

Be sure to also hydrate properly before your run. Drink water or a sports drink about 15-30 minutes before you head out.

During Your Run

For runs lasting longer than 60 minutes, it’s important to fuel your body with carbohydrates to maintain your energy levels. Aim to consume 30-60 grams of carbohydrates per hour of running. This can come from sports drinks, energy gels, or other snacks.

It’s also important to stay hydrated during your run. Drink water or a sports drink every 15-20 minutes to replenish the fluids lost through sweating.

Post-Run Recovery

After your run, it’s important to replenish your body with the nutrients it needs to recover and rebuild. Aim to eat a meal or snack within 30 minutes of finishing your run. This should include a combination of carbohydrates and protein to help your muscles recover.

Some great post-run snacks include:

• Chocolate milk

• Protein bars or shakes

• Greek yogurt with fruit

• Trail mix with nuts and dried fruit

Be sure to also hydrate properly after your run. Drink water or a sports drink to replenish the fluids lost during your run.

Conclusion

Proper nutrition and hydration are essential for fueling your runs and helping you reach your goals. By following these tips and guidelines, you can ensure that your body is getting the nutrients it needs to perform at its best. Remember, every runner is different, so it’s important to experiment with different foods and drinks to find what works best for you. Happy running!