Before your run
It’s important to eat a light snack about an hour before you run that’s rich in carbohydrates and has a little protein. Joy Bauer, TODAY’s nutrition and health editor, recommends any of the following:
- A banana and string cheese
- An orange and a small handful of almonds
- A granola bar
- A cup of whole grain cereal with a little bit of skim milk
During your run
When you're running for an extended period of time, it's important to refuel as you go and fortunately there are plenty of products on the market designed to give athletes a burst of energy.
If you're stressed over which gels, chews, goos and blocks to eat while you run, running coach John Honerkamp has some advice: It doesn't really matter.
"It's just what works best for you," he said. "There's no right or wrong." He recommends trying a few different types of energy products as you train for a long race so that on race day, you know exactly what works best for you.
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After your run
When you finish a long run, Joy recommends eating some sort of carbohydrate and a little protein within an hour as these will help with your muscle recovery and energy levels. This type of snack could be:
- A sports drink
- A nutrition bar
- An apple with a little bit of peanut butter
"You don't want to over-stuff yourself," she said. "And definitely hydrate."
Have any query or any suggestion? Feel free to leave a comment in the comment section.
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