Foods to fuel your runs
Before a run: Eat complex carbs and protein. Carbs are the body’s main fuel source. Eating them before you run can help you improve your performance. Add a little protein to make your energy last. Try a light snack like peanut butter on wholemeal toast at least an hour before you head out for a run. After a run: Go for protein. After your workout, protein is the name of the recovery game. A balanced, protein-rich meal 30 to 60 minutes after you run can help you build and repair muscle. Try a stir-fry with tofu and veggies, sliced fish soup, or grilled chicken skewers. Throughout the day: Drink plenty of water. When you run, you’re constantly losing water through perspiration. Drinking water before and after every workout helps to keep you hydrated. It can also help prevent muscle soreness in the days following your run.
