BEFORE AND AFTER RUNNING FOODS

Posted by TTN Palawan on Jun 23, 2018

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Before, During & After Running Foods

Running gives many people the boost they need to maintain a sound mind and a healthy body. While it is important to start a run with a warm up and end it with a cool down stretch, you should never neglect proper nutrition. Your body needs a constant supply of fuel to keep it efficient, meaning you have to eat before, during, and after a run.

1. Pre-Run Foods

Banana
This fruit is filled with complex carbohydrates that your body will burn for fuel. It also contains plenty of potassium, which is a nutrient that will help maintain and improve blood circulation, lower blood pressure, and reduce your risk of stroke. Taking bananas regularly will also prevent you from getting muscle cramps, something that all runners hate.
Bagels
They are richer in healthy carbs and feel much heavier in the tummy than your average slice of bread. Consuming a bagel before a run will also give you more energy to burn. Layer this bread with a peanut butter or cream cheese for more protein to keep your muscles functioning well. Just make sure to limit your intake because it is loaded with calories, too.
Low Fat Yogurt
This one is rich in protein, calcium, and carbohydrates. It will not only promote a healthy fat burn, but will also keep your muscles well-fueled and your body energized. It is a well-known energy food for runners, sprinters, joggers, and other athletes engaged in various sports.
Berries
This is a great way to have a quick energy boost. Berries contain healthy sugar. They are also loaded with antioxidants that fight off cell-damaging free radicals. The vitamin C and potassium in them will help your muscles work better and recover faster. Plus, vitamin C helps keep your body away from illnesses, so you can keep on running whenever you want.

2. During Run Foods

Starburst
These are tiny and yummy candles that are easy to chew as you run. They contain enough sugar that your body will need to stay energized as you run. These little treats are what most runners look forward to because they are soft and delicious.
Energy Gels
These are small packets of food in gel form that you can suck down during your workout. They are packed with the right amount of carbohydrates, potassium, and - sometimes - electrolytes that you need to stay well-fueld as you run. They are also easy to carry along and will surely come handy whenever you feel tired or hungry.
Raisins
This one is rich in protein, calcium, and carbohydrates. It will not only promote a healthy fat burn, but will also keep your muscles well-fueled and your body energized. It is a well-known energy food for runners, sprinters, joggers, and other athletes engaged in various sports.

3. Post-Run Foods

Oats
These are rich in complex carbohydrates. They also contain protein and fiber to boost your metabolism and keep your muscles happy. You can add some fruits into a bowl of oats, as well as milk for a healthier and more satisfying recovery snack.
Hummus
This one is made with chick peas, which are loaded with protein and fiber. Eating hummus after a run will help you feel energized. Since it has protein, your body can efficiently repair your muscles for faster recovery. Make sure to prepare your hummus without garlic and avoid consuming it before your workout.
Fruits
They are sweet, filling, and refreshing. They can keep your energy levels up, even after a hard run. Apples and oranges are two of your best choices. Oranges are rich in Vitamin C for faster muscle recovery and improved immune system, while apples are loaded with minerals and fiber for more energy.
Chicken breast
Nothing beats a good chicken breast after a tough workout. It contains lean protein that can fuel your muscles and keep you feeling full for a longer period of time. It has little fat, but has all the nutrients your body needs to repair your muscles. Best of all, chicken breast is easy to prepare.

You may run on empty if you only plan to do an easy run for 30 to 45 minutes. This is because your body has enough reserved energy to last that long without crashing, thanks to your fat stores. It is already necessary to fuel up before a run if it will last for an honour of more.

Exercising is important to stay fit and healthy. However, you need to fuel up before, during, and after a workout to keep your body functioning well. This is true especially for people who want to lose weight as depriving themselves of food will only be detrimental in the long run.