Food Intake - Before, During & After the run

Hinal Gala

Proper nutrition plays a crucial role in maximizing performance and recovery during a run. Before running, it’s important to consume a balanced meal that provides sustained energy. Ideally, this meal should include carbohydrates for fuel, protein for muscle support, and healthy fats for endurance. Foods like oatmeal with bananas, whole-grain toast with peanut butter, or yogurt with fruit are excellent choices. Hydration is equally essential—drinking water or an electrolyte-rich beverage beforehand helps maintain optimal fluid levels. Timing also matters; eating too close to a run can cause discomfort, so aim to eat at least 60–90 minutes before hitting the road.

During the run, the focus shifts to maintaining energy and hydration, especially for long distances. For shorter runs, water is usually sufficient, but for extended efforts, replenishing electrolytes and carbohydrates can help sustain performance. Energy gels, sports drinks, or small snacks like banana slices or nuts are common choices for endurance runners. After completing a run, the body needs nutrients for recovery. A combination of protein and carbohydrates helps repair muscles and restore glycogen levels. Lean protein sources like eggs, chicken, or lentils paired with complex carbs like quinoa or brown rice make ideal post-run meals. Additionally, rehydration is key—water, coconut water, or protein shakes can help replenish lost fluids and support muscle recovery. Prioritizing proper food intake before, during, and after a run ensures sustained energy, enhanced endurance, and quicker recovery.

Hinal Gala

Nutritionist - Food Dactar

Sports Nutritionist