What to Eat Before A Run: Advice From a Nutritionist

It doesn't matter if you are a beginner, an advanced or a beginner Marathon runnerProper sports nutrition is essential if you want to recharge your batteries. There are certainly some pros and cons that can help you run faster, improve your endurance, and recover more efficiently after your workout. This comprehensive nutritional guide will give you an idea of what to eat beforehand A run to feel great during your session. We'll also provide guidance on what to eat during your run to avoid bumping into an energy wall and what to eat after your run to replenish your energy supply and reduce recovery time.

What to eat before your run

What you eat before the training can have a positive effect on your mileagebut it can also really slow you down. Avoid foods high in fiber and high in fat before exercising. They are harder to digest and can upset your stomach. Also, after a large meal (focus on carbohydrates and protein), wait about three hours before exercising. Get a small, low-fiber, high-carb snack 30 to 60 minutes before your run. You need about 30 to 60 g of carbohydrates per hour for intensive training over 60 minutes or moderate sessions over 90 minutes. So fill up your glycogen stores beforehand. it will give you the energy you need.

Good pre-made snacks (approx. 50 g carbohydrates):

two bananas
two slices of toast with honey or jam
two low-fiber granola bars
75 g dried fruits (e.g. apricots)

Be careful not to experiment with new foods before your run. Stick to what you know you can digest easily. Likewise Make sure you drink enough. For the most part, water will give you what you need, but you can also hydrate with a gut Sports drink. If you don't drink enough fluids before or during exercise, your performance will suffer. If you're curious about how much to drink to meet your individual fluid needs, use our calculator to find out.

What to Eat During Your Run

Staying hydrated for long periods (longer than an hour) is important to avoid dehydration and fatigue. A study from the University of Connecticut confirmed that even minimal fluid loss (a <2% reduction in body mass) can significantly affect your stamina and lead to dehydration.

Do you run more than 10 km? Fill your reserves with an additional 600 to 1000 ml of water and / or electrolyte drinks Per for each hour The You are active.

Also, make sure to fill your glycogen stores with carbohydrates (30 to 60) as well Gram per hour). Prepare and bring energy gels or high-carb drinks with you when you are out and about.

DIY sports drinks for different activities:

For moderate training (<1 hour): 80 ml multivitamin syrup + 920 ml water + a pinch of table salt
For intensive training (> 1 hour): 70 ml fruit syrup + 930 ml mineral water (non-carbonated) + 20 g maltodextrin + a pinch of table salt

What to eat after a run

Do you need to recharge your batteries after a hard run? Get your energy back with a snack that contains complex carbohydrates and proteins (3: 1 ratio) within an hour of your run. This will help you replenish your glycogen stores as well promotes recovery. Caution: Don't overeat – a large meal can upset your stomach and make you feel sick.

Perfect post-workout snacks:

Are you looking for more tips and recipes for sports nutrition? You can find more ideas for your training on our blog.

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