Should you eat before or after a run?

Running is a very affordable aerobic exercise that can be done anywhere, anytime. Studies have shown that lacing up your sneakers and running briskly for 5-10 minutes a day can actually lower your risk of cardiovascular disease and death from any cause. If you’ve decided to make running your go-to exercise, you might be wondering whether you should eat before or after your run. We’ve got all the information you need to successfully plan and time your nutrition during training.

Proper nutrition is an important part of an overall fitness routine.

If your goal is to see visible results, hitting the treadmill or pavement is only part of the equation. Combining your cardio sessions with the right meals and snacks is important, but when you eat also matters.

“Food is your body’s fuel, so if you properly fuel your body with the right nutrients, you can make your training more effective and improve your performance,” he explains. Jordan Hill, MCD, RD, CSSDlead dietitian at Top Nutrition Coaching, says: “The flip side is, if you don’t fuel properly, you’re putting yourself at a disadvantage and putting your body at greater risk for injury and illness.”

This begs the question: when is the best time to refuel?

Nutritionist explains what are the best foods to burn fat while exercising?

Should I eat before or after a run?

To get more mileage out of your car, Hill says it’s a good idea to refuel before hitting the road.6254a4d1642c605c54bf1cab17d50f1e

“Typically, if your run lasts longer than 45 minutes, it’s beneficial to eat something before or after,” Hill explains. “I recommend consuming a combination of carbohydrates and protein after runs of this length.”

8 things to eat after exercise if you want to lose weight

We’re not suggesting you eat a three-course meal right before you set off on a run. Hill does recommend eating simple carbohydrates that are absorbed and digested quickly 20 to 30 minutes before your run. Examples of foods you can eat include pretzels, toast, fruit, and gummy candies.

“Carbohydrates are our main source of energy and are the nutrient we use for energy during exercise,” Hill says.

Once you’ve finished your run, it’s important to eat a little protein along with some carbohydrates. “A combination of carbohydrates and protein is recommended after a run to replenish the carbohydrates used up during the run and to help muscles recover,” explains Hill. “This can come in the form of a meal or a nutritious recovery snack.”

20 foods you should never eat before a workout

Hill recommends aiming for 0.3g of protein per kilogram of body weight and two to three times that amount of carbohydrates — for example, if you weigh 150 pounds, aim for 20g of protein and 40 to 60g of carbohydrates.

If you plan on running for more than 90 minutes, plan on hydrating a little extra before, during, and after your run.

Here’s a list of things not to do: Hill warns against avoiding fiber and fats before a run to avoid stressing the gastrointestinal tract.

“if you want [to recover] “To properly hydrate and reduce post-run inflammation, include antioxidant-rich fruits and vegetables and focus on unsaturated fats over saturated and trans fats,” she suggests.

Alexa Merald