What to eat before, during and after running?
We all know that running is one of the best ways to keep our body in good shape, which also maintains the health of the whole organism, and besides the choice of clothing, what we eat and drink when we run is also very important. Food and drink can greatly affect the quality of running and the results achieved in this sport, because our body needs healthy food and a balanced intake of proteins, fats and carbohydrates to withstand the intensity of running.
If you run for 60 minutes or less, you usually do not need to take in large amounts of carbohydrates. During moderate-intensity running lasting up to 90 minutes, significant amounts of glycogen are not depleted from the muscles. Daily carbohydrate intake is individual and depends on body composition and activity level, but if you run to lose weight, bear in mind that you do not want to increase your carbohydrate intake just because you believe it will help your running. Although the optimal timing of meals varies from person to person and is still an open question in scientific circles, researchers agree that consuming carbohydrates 2 to 3 hours before running is optimal. A combination of fruit such as banana, blueberries and Greek yoghurt makes an excellent pre-run meal.
What to eat before a long run?
Longer sessions are usually defined as high-intensity workouts lasting more than 60 minutes, so a higher carbohydrate intake is advised. Foods considered the energy drivers of your body include fruit, pastries, oat flakes and granola. For moderate- to high-intensity exercise lasting between 1 and 3 hours a day, the Academy of Nutrition and Dietetics recommends a daily intake of 6–10 grams of carbohydrates per kilogram of body weight. The advice is to include simple carbohydrates in your diet a few days before a race or marathon, which will create the necessary glycogen top-up; healthy sources of these can be fruit juices, white rice or pasta. As with every meal, it is a good idea to include at least a small proportion of protein, 15 to 20 grams.
What to eat the night before a run?
For the day and night before a run you should choose easily digestible carbohydrates, because that way you will put less strain on the stomach and the carbohydrates will be converted into energy faster. The advice is to eat white-flour pasta, rice, bread or potatoes, combined with an easily digestible source of protein such as eggs. Avoid combining eggs with vegetables (broccoli, kale and cauliflower). It is important that the meal is light, which will further improve the quality of your sleep, and what you must not forget is to take in enough fluids.
What to eat during a run?
You can opt for a quick carbohydrate intake such as an energy bar, a banana or raisins, as many runners combine their carbohydrates with hydration products, which are an excellent source of the necessary electrolytes. When you run, electrolytes are lost through sweating and the stores of sodium and potassium are depleted. Sodium maintains the fluid balance in your cells and, together with potassium, helps the muscles contract and relax. When you run out of electrolytes, your muscles will start to cramp, which is a sign that it is time to refuel. The ideal drink during a run should contain not only sodium and potassium but also magnesium, calcium, vitamin D and zinc, because that way you provide your body with enough energy to continue the race.
What to eat after a run?
After running it is important to help the body recover and replenish fluid and glycogen stores. Eat nutrient-rich foods such as wholegrain bread or pasta, salmon or chicken and steamed vegetables. A smoothie of avocado, peanut butter and banana is also an excellent source of nutrients.
Enjoy your running!