Running is one of the most convenient and effective cardio to keep you in shape. Whether you are a beginner or a seasoned runner, a balanced meal plan is very important to bear the fruits of running in the best way. Pre-workout and Post-workout nutrition is different for every runner based on their dietary needs and preference. Thus, you must build a diet that suits your dietary needs. We are here to help you with that-
The food you should eat before running:
Pre-workout Diet depends on the intensity of your running, whether it is a jog or preparing for a sprint. You should be eating plenty of lean protein and healthy fats. Don't try to be dependent on carbs at this point because this will not do much for you. Choose something that contains high omega 3 fatty acids- salmon and walnut are the topmost choices, along with egg, lean meat, green leafy vegetables such as broccoli and spinach.
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You should add a higher number of good carbs like oats and sweet potatoes as well. Dairy products such as plain yogurt and cheese are also an excellent food to consume a day before a run because they have a balance of calories from protein, fat, and carbs. If you have digestion-related problems, instead of dairy products you should prefer peanuts.
A list of foods which you can have should include sweet potatoes, oats, yogurt, cheese, black beans, whole grain bread, whole grain pasta, Peanut, and its butter too.
Replenishing foods after the run:
Fresh fruits are a good meal when it comes to post-workout food. Fruits like bananas, watermelon, and blueberries are good options. You can even have granola bars, cereal bars, and turkey sandwiches for rapid power.
After a few hours of running, your body requires a full meal. Your first after-run meal should include the nutrients that your body needs to repair muscles and connective tissue, for that, all you need are healthy fats and protein.
Healthy fat can be obtained by eating avocado which also contains a good amount of potassium and adding some chicken, turkey, lean red meat, eggs, and green leafy vegetables to your diet.
