Everyone wants a magic answer to what they should eat before and after a run.
Unfortunately, nutrition is done on a person-by-person case. Everyone’s body will react differently to foods before and after a workout. If you want specific help with nutrition I always suggest working with a professional. Nutrition is one of the most important aspects of any training plan.
Here we will touch on some basic ideas:
A simple answer is a trial and error. You will learn from your experiences. I never suggest eating a meal before going for a run as you will be tired. Your body is trying to break down your last meal, it will not want to then put forth the energy to keep you moving well.
Try and keep your snack before running light; nothing too heavy. Some people need to eat an hour before, while others can eat 10 mins before and then run out the door. Also, take into consideration that one day a banana sits perfectly and the next I am starving and wish I had eaten more. Each day is different!
Also remember what you had the day before or a couple of days before can still play a factor in your energy, nutrition, and hydration. I personally love a little bit of fruit before I run, but for the next person that may cause them halfway through their run to need a washroom. So experiment with foods, but I highly suggest nothing that will dehydrate you or that is too heavy.
Remember we need to be well hydrated! One, for our bodies to work properly. Secondly, to help so we don’t cramp, become overheated, or become sick. Food and water play a key factor in keeping you healthy and happy to be running.
After your run, I always suggest getting a well-based meal of carbs, protein, and fats. Try not to let your sugars get low. After any workout, you want to eat and stay hydrated so you can aid your body in recovering.
Please also remember that sleep plays a huge factor in your energy, recovery, and mental state. We need to add extra sleep in for any new workouts we add into our daily lives.