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What to Eat Before, During, and After a Run

Running requires an athlete to be ever ready in different aspects, and nutrition is one of them. Eating the wrong thing before, during, or after a run can have negative impacts on your performance. For example, if you have a high fiber intake before a big game, you might experience flatulence and acidity while you run, which can affect your capacity to run well. Some things to take note of in terms of nutrition are:

Eating Before the Run

Since running requires a lot of energy, we need to make sure we are at good stores of glycogen. This need can be fulfilled by eating carbohydrates before running as they will be the source of providing energy for your body during the game. You can consume a healthy shake or raisins, for example.

Eating During the Run

When you are running, your body is constantly utilizing energy. Also, you are sweating, which means electrolytes are getting excreted from your body. To make sure you don't run out of electrolytes and energy, taking a carb and electrolyte drink can be a good choice. This is why many people prefer taking a sports drink during their game. It is recommended to take some sips of the drink every 20-30 minutes of running to make sure you don’t get low on energy and electrolytes as you train.

Eating After the Game

Just like before the game, you need carbohydrates at the end of the run as well. The only additional point here is that you will consume protein as well to make for the muscle wear and tear. Ideally, it is recommended to consume carbs and protein with a ratio of 3:1. You can also combine a small amount of fat, such as olive oil, to replenish your body and store energy in the body. Consuming plant oils will be an added benefit as they have anti-inflammatory properties.

These are some of the ways through which you can take care of your nutrition as you run in the best way. With proper timing and choices, you can optimize your performance without any risk.

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