What to Eat Before and After a Run

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When preparing to run, you require stamina and a lot of mental drive. You must combine exercise with a proper diet to fuel your body for optimal performance and good health before and after the run. Proper diet is also essential in ensuring your comfort when running by preventing bloating and cramps which can hinder your performance. Your body requires to recover from the loss of nutrients after you are through with running. Below, we have prepared a list of what to eat before and after a run:

What to Eat Before Running

You should have a high-carbohydrate, low-fat, and low-fiber meal not less than three hours before running to avoid indigestion, stomach discomfort, and indigestion when running. Stay away from heavy meals one day before the race since this slows down the rate of metabolism. Also, feed on familiar foods to avoid having a stomach upset in the middle of the race. You can have a cup of espresso before for more energy. You can try products from Hario in Saudi Arabia for a refreshing cup of coffee every morning.


A smoothie made from milk, frozen fruit, flax, or wheat germ is a fantastic meal to take before a run. A smoothie is also perfect for you if you get nauseated during a run when you feed on solid foods. Liquid foods are easily digested which is crucial in providing the much-needed energy to keep you going. In addition to providing nutrients during a run, a smoothie helps your body remain hydrated.

Yogurt With Honey and Granola

A mixture of half a cup of yogurt, one teaspoonful of honey and two tablespoons granola provides an excellent pre-run food. The blend is rich in simple and complex carbohydrates and is so easy to eat. You have enough energy to keep moving from simple carbohydrates while complex carbs help maintain your strength throughout the run. The protein from yogurt helps keep hunger at bay and also prevents your body from overheating which will leave you dehydrated.

Bread With Peanut Butter

You require sustained energy during a run. A slice of bread combined with a thin layer of peanut butter contains complex carbohydrates, proteins, and fats which are slowly digested, thus releasing constant energy over the run. Avoid eating solid sources of protein since these will negatively impact on your performance. The combination also has cost benefits since it is less costly compared to commercial energy bars. You can also substitute bread with an English muffin or hazelnuts. Remember to hydrate your body before the run to enhance the rate of metabolism and avoid becoming dehydrated.

During a run, your body consumes muscle glycogen leading to the breakdown of muscle tissue. It is crucial to replenish all the lost nutrients and rebuild muscles to enhance your recovery and get ready for the next run. Your nutritional needs after a run will be influenced by some factors including the intensity of a workout, workout conditions, your level of physical fitness, and current nutritional status. You can achieve this by eating the following foods after a run:

Greek Yoghurt With Fruit

Low- fat and unsweetened yogurt are rich in proteins to help in the rebuilding of your body after a run. What is more, you can blend your yogurt with milk to help raise your sugar levels. Since your body loses a lot of water when running, mixing fruits with yogurt provides the best way to replenish your fluid levels.

Banana and Almond Butter

Besides being rich in carbohydrates, bananas are high in antioxidants, vitamins, and potassium, which become depleted when your sweat. Almond butter replenishes proteins and fats, making you feel fuller for longer. You should, however, limit yourself to one tablespoon of almond butter since it is calorie-rich.

Chocolate Milk

Chocolate milk is rich in proteins and carbohydrates. After a run, your body is in much need of energy and repair of muscles. Proteins are essential in muscle repair while carbohydrates provide a boost to your mind which requires to be fueled with using sugars. A cup of low-fat chocolate milk contains 32 grams of carbohydrates, 178 calories, and 8 grams of protein.

Turkey Meat Sandwiched Between Hummus and Whole-Wheat Bread

Turkey meat is low in calorie and high in protein. Hummus is rich in unsaturated fats which helps you feel fuller for longer. Whole-wheat bread contains complex carbohydrates which are gradually released into the bloodstreams keeping hunger at bay for long.