Whether you're an active runner who sticks to a daily running routine or someone who only runs once in a while, it is good to always fuel your body with the right kind of food before and after a run. There are obviously some foods that we know are bad for body fuelling and are hard to digest ie. fried, creamy, or spicy foods.
While everyone adapts to different foods differently, here are a few good snacking examples for you to begin with, and it is ideal to consume your snack 30-60 minutes before your workout, giving your stomach at least 30 minutes to digest the food properly before running. Do note if you're planning to run longer, your meal plan should be more substantial, something like a pita sandwich, pancakes, or a small chicken wrap.
Choose to eat something high in potassium, as it helps with muscle function. Take for example, dates are nutritious sugary source as well as high in potassium, it offers a quick, concentrated dose of carbohydrates which your body needs as fuel while you run. Try eating around ¼ cups and hour before your run as a healthy energy boost. Healthy alternatives may be figs and raisins as all contain flavonoid polyphenolic antioxidants, potassium, iron, magnesium, and calcium.
Even though this may not be the healthiest alternative for body boosting, research has shown that caffeine can help boost performance and athletic endurance when consuming before a workout. Take a shot of espresso or a tiny cup of coffee an hour before your run. If you're not use to the bitter taste black coffee, why not try adding a Squeezable Snap of Manuka Honey as a more healthy alternative over refined sugar?
- Toast with Peanut Butter and Honey
If you are going for a somewhat longer run (45 minutes or longer), you may want to opt for a toast with nut butter honey spread. This allows for slow-burning fat and quick carb digestion. That little drizzle of Honey may act as an additional energy boost for your body too! We do recommend white toast over wheat, as the extra fiber in wheat may cause digestion mishaps…
Special K or Rice Krispies are both great representatives for low-fiber cereal, just keep in mind to have cereal is less than 2 grams of fiber content as high-fiber cereal may also lead to harder digestion problems. Pour about ¾ cup portion of cereal and pair with whatever milk you usually drink (guess what, milk adds bonus protein to your meal!)
As we all know, banana contains very high potassium contents which our body needs during intense workouts. It is equally effective as a sports drinks for maintaining the same glucose levels. You can eat your banana with a little peanut butter or almond butter for an extra protein boost.
Believe it or not, applesauce or juice can offer a quick, low-fiber source of fuel for short runs. But keep in mind to look for ones with low or 100% no-sugar. Consuming juice or even dried fruit alone may cause a major blood sugar spike, if this happens to you, try adding a few nuts or boiled egg white on the side for additional protein to help slow down absorption.
Live Well, Live Young, & Free - Tiffson Co.