Fuel Your Run Like a Pro: Pre-Run, Mid-Run, and Post-Run Nutrition Tips
Running is amazing for your health, but it takes energy! To power through your runs and optimize performance, fueling your body with the right foods is key.
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Fuel Your Run Like a Pro: Pre-Run, Mid-Run, and Post-Run Nutrition Tips |
Pre-Run: Power Up
1-2 hours before aim for a balanced snack with carbs for energy and protein for muscle repair. Think toast with avocado and honey, oatmeal with berries, or a banana with nut butter.
30 minutes before (optional): If you're running short (<1 hour), a quick-digesting carb like a banana or sports gel can do the trick.
Mid-Run: Refuel on the Go ⛽️
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Pre-Run: Power Up |
For runs >1 hour, replenish carbs and electrolytes every 30–60 minutes. Sports gels, chews, or even dried fruit are convenient options.
Hydration is indispensable! Sip water regularly, especially in hot weather or during intense runs. Electrolyte drinks can be helpful for longer runs or sweaty sessions.
Post-Run: Recover and Repair:
Within 30 minutes, replenish glycogen stores with a mix of carbs and protein (20–30 g). Think chocolate milk, a smoothie with fruit and protein powder, or a turkey sandwich with avocado.
Focus on a balanced meal within 2 hours. Include carbs, protein, and healthy fats for optimal recovery. Think grilled chicken with sweet potatoes, salmon with quinoa and veggies, or a big bowl of soup with whole-grain bread.
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Post-Run: Recover and Repair |
Bonus Tips: ✨
Experiment: Find what works best for you! Everyone's digestive system and preferences are different. Try different pre-run snacks and adjust mid-run fueling based on your needs.
Stand by listening to your body. Focus on hunger prompts and change your food consumption likewise. Try not to drive yourself to eat on the off chance that you're not feeling hungry, yet additionally, don't skip feasts or bites assuming you're feeling drained.
Don't skimp on calories. Especially if you're training hard, your body needs fuel to function and recover. Don't restrict calories in the name of weight loss, as it can hinder your performance and recovery.
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| Flow Chart |
Fueling your runs correctly will give you the energy you need to crush your goals and feel amazing along the way!
Blissful running!
