While you are running, your organism is under heavy strain. Every muscle movement requires a certain amount of energy.
That’s why it’s important to take care of what you eat before going for a jog. Have in mind that you need to provide your body with a reliable source of energy which will be used during your jogging session. Extents of difficulties you may experience while running directly depends on the amount of energy you are able to supply your body with beforehand. On other hand, your body will in no way be able to deal with being overexerted and overloaded with food. Things like that can disable you to reach the maximum your body can achieve and lead to subpar results from the running activities.
For similar reasons, it’s important to take care of what you eat after running. Food you choose to eat after running will directly impact the amount of time necessary for recovering from the exercise and reestablishing the balance you had before running.
You can read more about what food is recommended before and after running in the text below.
What to eat before running?
Before going for a run, it’s best to eat food which gives the body a lot of energy and provides a long lasting feeling of being sated, while still maintaining healthy levels of sugar. Food such as that will help the body overcome even the most punishing hardships. Results of jogging will be better too.
Another thing which has significant impact besides the choice of food is the time when you consume the food. It’s best to be done eating at least an hour before you start running.
These are the food types which are best used in conjunction with jogging:
–Wholemeal bread, cheese and tomato salad. This meal is a great source of carbohydrates, proteins and minerals which the body needs when running. At the same time, every bite of this meal is easily digested, but still provides a long lasting feeling of being sated. Wholemeal bread contains fibers and is a great source of energy. Cheese provides a great reserve of proteins and minerals. Tomatoes are also useful because they help the body sweat and release excess fluids.
–Cereals and milk. This very simple and popular meal is a great choice of food when it comes to jogging. It’s rich in nutrients, it’s easily digested and it takes minutes to prepare, which makes it ideal for this purpose.
–Bananas, tangerines, strawberries, nuts and dried fruits. All of these contain fibers. That makes them excellent sources of carbohydrates. In addition to that, these fruits contain high percentage of complex sugars which are gradually and slowly dissolved and absorbed into the bloodstream, which essentially makes them act as boosters during heavy physical activities.
After you’re done jogging, it’s necessary to regain the balance of your body and recover from heavy exertion, which is best done by ingesting a quick mix of proteins, carbohydrates, minerals and vitamins.
What to eat after running?
After running, it’s best to consume a variety of food types. Still, it’s important to ensure that they are natural, that they don’t contain a lot of fats and that they are not too spicy. Here are some of the best options:
Tuna: it’s exceptionally rich in proteins, which makes it an ideal treatment for muscle recovery.
Chocolate milk: it’s a great mixture of proteins, minerals and carbohydrates. It has a great refreshing effect on the body, especially when consumed after heavy physical activity such as jogging. A particularly positive trait of it is that it’s a liquid, which means it takes a lot less time for it to be digested and absorbed into the bloodstream.
Fruit salad: it’s best to combine many different sorts of fruits. For example, mix fruit particularly rich in fibers with fruit rich in minerals and fruit rich in vitamins. Oranges, bananas and kiwi are a great combination. Another great combination is a mix of nuts, dried fruit and apples.
Don’t forget to drink plenty of water before and after running. Being well hydrated will increase your endurance, decelerate and postpone exhaustion and prevent muscle cramping. It will benefit the heart and allow you to maintain a steady pace while running.