Preparing for a run does not only entail rigorous physical and mental training months beforehand; you also need to do your homework when it comes to mastering the art of proper nutrition for both before and after your run. While just about most kinds of food will give you the energy to move, the scope narrows when it comes to using nutrition to optimise performance and recovery.

Pre-run

Drinking coffee with some almond or dairy milk before a run can be helpful to some. The milk provides a bit of protein, and the coffee gives some energy and caffeine to boost your run later on. Can’t take dairy? Oat milk is a good substitute according to baristas, or coconut milk if you prefer something with more calories.

For meals, you’d want to keep it light but satiating. To that effect, solid food that is high in carbohydrates with a moderate amount of protein seems to work best. Meals that are too high in protein can lead to bloating and sluggishness, while keeping the fibre amount on the low side helps to reduce the likelihood of cramping mid-run.

Before a race

Healthy blends of nutrient-dense produce in the form of smoothies can be very helpful in getting your body primed for performance. You can add spinach into your preferred smoothie to help your muscles use less oxygen to improve your run performance. Beets are also great in increasing blood flow to muscles to give your stamina a huge boost. These “power-foods” are also rich in anti-oxidants to fight the oxidative stress that can come with intense runs such as marathons.

It’s always best to stick with what’s familiar when it comes to the days leading up to the big race; you need to go with what you know your body is able to tolerate. You’re looking to prioritise ease of digestion and energy availability, so experiment with different menus DURING the training phase to figure out what works best for you. If circumstances force you to go off-plan, go with foods that are simple and straightforward in both recipe and flavour. Don’t go eating the spicy stuff now!

Post-run

Most runners know that reinvigorating your body with protein within an hour after a run is important to assist with muscle repair. You can get your protein from nutritious sources such as wild salmon for the added benefit of anti-inflammatory omega-3s as well. Carbohydrates are also an important post-run macronutrient as they’re need to replenish muscle glycogen stores. A good post-run meal you can enjoy is oatmeal due to its blend of carbohydrates and proteins. Wild nuts, greek yogurt, fruit, avocados and hard-boiled eggs are also great nutrient-dense choices.

When all is said and done, the purpose of sports nutrition is to both fuel the upcoming activity and to support recovery once it’s over. While you could say that everything else is of secondary concern, that doesn’t mean that it all has to fall by the wayside. There are plenty of ways to make your pre and post-run meals as tasty as they are nutritious, so don’t be afraid to explore a little. Just don’t do it on race day!

References

https://www.wellandgood.com/good-sweat/what-to-eat-before-after-running/