Attention Runners: Here’s What to Eat Before and After Running

Image for representation (Photo courtesy: AFP Relaxnews/ pixdeluxe/ Istock.com)

Image for representation (Photo courtesy: AFP Relaxnews/ pixdeluxe/ Istock.com)

We've got your daily breakfast needs covered!

If you are an avid runner and want to achieve your fitness goals then you must eat like a champion, say experts. Running is a powerful exercise to exert and burn calories; however, it requires enormous strength and exhausts your energy levels. What you eat before and after your morning run is extremely important and must not be compromised. Let’s take a look:

What to eat before your morning run?

If you are the one who heads straight to running out of bed, then you can eat a fruit and just hit the go button. You must aim for eating a carbohydrate rich food to fuel your body instantly for an extra mile. For intense running, our body takes energy from carbohydrates; while for low intensity jogs our body utilizes fat for energy, so you can just grab a protein-rich food.

1. Banana is a great fruit for runners as it is packed with good carbs as well as potassium to fill the electrolyte loss during sweating. Bananas can maintain your sugar levels plus are full of antioxidants and vitamin B6.

2. A smoothie with strawberries and low-fat milk also makes for a good pre-run food that can energize and hydrate your body instantly besides giving you a surfeit of nutrients.

3. Half a muffin (whole wheat) or a slice of multigrains bread with peanut/almond butter also makes for a good pre-run option. However, give yourself at least 30-45 minutes gap before you go all out running.

Foods that you must avoid before your morning run are foods high in fibre, fatty foods, spicy foods, too much caffeine and alcohol.

What to eat after your morning run?

1. Oatmeal

Oats are packed with fibre, good carbohydrates and protein, and make for a hearty breakfast for runners. Oats help reduce bad cholesterol levels thereby strengthening your running power. Add fresh fruits for added flavor and nutrition.

2. Veggies or Fruit Salad

You can stir-fry vegetables in one-teaspoon olive oil for a power-packed breakfast. Add a multi-grain roti or slice of bread. For the ones with sweet tooth, gorge on a fruit salad, add Greek yogurt and relish great taste along good health.

3. Chicken or Salmon

Chicken breast is a good option for runners for it’s a lean meat that’s rich in protein and keeps you full. Salmon too is a healthy option, cook salmon fillets and enjoy health with every bite.

  • First Published: February 17, 2018, 00:37 IST
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