Fueling your body before and after a run is essential for optimal performance and recovery. Before a run, aim to eat a meal rich in carbohydrates, such as oatmeal, toast with peanut butter, or a fruit smoothie, about 1-2 hours prior. If you're running first thing in the morning, have a small snack such as a banana or energy bar. During longer runs, hydrate with water and consider electrolyte-rich drinks and snacks to maintain energy levels. After a run, replenish your body with a combination of carbohydrates and protein within 30 minutes to an hour to help repair muscle tissue and replenish energy stores. Good post-run options include Greek yogurt with fruit, a turkey sandwich, or a protein shake. It's also important to stay hydrated by drinking water throughout the day, especially on hot or humid days.
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