Timing and what you eat as a snack matter a lot when you’re training, especially for runners. Research shows that eating carbs before you run can really help you go longer and stronger. In fact, a study found that having a snack with carbs, like a banana or an energy bar, 30-60 minutes before your run can boost your performance by up to 15%.
Carbohydrates: These are your main source of energy when running. They help keep your blood sugar levels steady. Before you work out, you should aim for about 30-60 grams of carbs.
Proteins: These are important for fixing your muscles. It’s good to eat some protein after you run. Try to get about 10-20 grams within 30 minutes after exercising.
Fats: While they’re not the quickest source of energy, healthy fats can give you lasting energy for longer runs.
Before Running (30-60 minutes): Try foods that give you quick energy, like fruits or sports gels.
During a Run (if it’s over 90 minutes): Eat 30-60 grams of easy-to-digest carbs to help keep you going strong.
After Running (within 30 minutes): A mix of carbs and protein, like chocolate milk, helps your body recover.
If you eat your snack too early, you might feel hungry while you’re running.
On the other hand, if you eat too close to your run, it might upset your stomach.
Athletes who eat the right snacks before their runs can feel up to 20% less tired.
Studies show that getting 60-90 grams of carbs each hour during long runs helps keep your performance steady.
In short, knowing when and what to eat as snacks can really improve your training runs. It can help you perform better and recover faster as an endurance athlete.
Timing and what you eat as a snack matter a lot when you’re training, especially for runners. Research shows that eating carbs before you run can really help you go longer and stronger. In fact, a study found that having a snack with carbs, like a banana or an energy bar, 30-60 minutes before your run can boost your performance by up to 15%.
Carbohydrates: These are your main source of energy when running. They help keep your blood sugar levels steady. Before you work out, you should aim for about 30-60 grams of carbs.
Proteins: These are important for fixing your muscles. It’s good to eat some protein after you run. Try to get about 10-20 grams within 30 minutes after exercising.
Fats: While they’re not the quickest source of energy, healthy fats can give you lasting energy for longer runs.
Before Running (30-60 minutes): Try foods that give you quick energy, like fruits or sports gels.
During a Run (if it’s over 90 minutes): Eat 30-60 grams of easy-to-digest carbs to help keep you going strong.
After Running (within 30 minutes): A mix of carbs and protein, like chocolate milk, helps your body recover.
If you eat your snack too early, you might feel hungry while you’re running.
On the other hand, if you eat too close to your run, it might upset your stomach.
Athletes who eat the right snacks before their runs can feel up to 20% less tired.
Studies show that getting 60-90 grams of carbs each hour during long runs helps keep your performance steady.
In short, knowing when and what to eat as snacks can really improve your training runs. It can help you perform better and recover faster as an endurance athlete.