fuelling your workout

This post details types of food to support an activity such as running...because you can't run too far too long on empty.


If you're planning on running for a long period of time then it's important to have eaten a good meal (with complex carbs, protein and some healthy fats) a few hours beforehand. You want a source of complex carbohydrates because they break down slowly, providing a more constant source of energy. This could be granola, a whole-wheat sandwich with cheese or peanut butter, wraps with lettuce and veggies... and so on. Avoid eating foods that are fibrous or cream-based because these are more difficult to digest and may upset your stomach.







Sometimes it's also good to eat a small snack ten minutes or so before you actually go run. Bananas are high in potassium which is important for people doing physical activity. This is because potassium builds muscle. It also is necessary to break down and use carbohydrates (which you need as energy.)

Trail mix has nuts in in which supply your body with protein, among other things. Almonds for example contain potassium and healthy fats. Other seeds, nuts and dried fruits are a source of other essential vitamins and minerals that your body needs.

After you run, having something that contains simple carbohydrates. Such things include milk, energy bars, fruits or sugars.  It's best to each such things 20-30 minutes after a run because that is the optimal time for you muscles to absorb energy. Chocolate milk has been chosen as a very good source of after-workout energy due to the 4:1 carb to protein ratio.