When we think about running, our minds usually jump to the shoes, the route, or that adorable headband. Let’s be real—your food and drink choices can totally make or break your run. Ever felt like a sad balloon halfway through your jog? Your body might just be begging for some […]
running nutrition
8 posts
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 […]
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 […]