Top Takeaways and Key Concepts Balance macronutrients: Include carbs for energy, protein for muscle recovery, and healthy fats for sustained energy. Choose quality carbs: Opt for complex carbs like whole grains, fruits, and vegetables for steady energy release. Power up with protein: Post-run protein helps rebuild muscles; Greek yogurt with […]
running nutrition
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Top Takeaways and Key Concepts Start slow for fat burning: Begin at a conversational pace to tap into fat stores effectively. Fuel before running: Eat a light, carb-packed snack like bananas or toast with peanut butter before runs. Hydration is crucial: Stay hydrated throughout the day and carry electrolytes for […]
Top Takeaways and Key Concepts Understand energy needs: Your body uses glycogen for energy; refuel when those stores are depleted. Pre-run fueling: Eat carbs and protein 2-3 hours before, or a quick snack 30 minutes before. Snacks during the run: Consume carbs every 30-45 minutes; go for easy-to-digest snacks. Post-run […]
Top Takeaways and Key Concepts Protein aids muscle recovery: After a run, protein helps repair muscle tears and rebuild strength. Choose diverse protein sources: Mix plant-based and animal proteins like beans, chicken, and tofu for variety. Timing matters: Consume protein within 30 minutes of finishing your run for optimal recovery. […]
Top Takeaways and Key Concepts Refuel with carbs, protein, and hydration: Post-run snacks should replenish glycogen and repair muscles. Bananas are a perfect snack: Portable, rich in potassium, and help prevent cramps after a run. Nut butter adds healthy fats: A spoonful of almond or peanut butter keeps you full […]
Top Takeaways and Key Concepts Prioritize carbohydrates before a run: Fuel with whole grains, fruits, and vegetables to provide lasting energy. Incorporate protein for recovery: Consume protein-rich foods within 30 minutes post-run to help muscle repair. Hydrate consistently: Sip water throughout the day and hydrate before and during runs to […]
Top Takeaways and Key Concepts Choose complex carbs for energy: Focus on whole grains, fruits, and vegetables to fuel your run effectively. Include protein for muscle support: Eat lean proteins like eggs or Greek yogurt to help with muscle recovery. Hydrate before your run: Drink water throughout the day to […]