The correct nutrition is crucial for running. Fueling before during and afterwards.

How to fuel my body and exercise

Providing your body, your engine with the right fuel before and after exercise is crucial for optimal performance, recovery, and overall muscle health. Disclaimer: This is not intended to be formal dietary advice as we are not registered dietitians. Rather what follows are some guidelines for pre and post-exercise nutrition:


Before Exercise


Consume a balanced meal or snack containing carbohydrates, protein, and a small amount of healthy fats 2-3 hours before exercising. If you're eating closer to your workout, choose easily digestible options.



The primary energy source for exercise. Choose complex carbohydrates like whole grains, fruits, and vegetables. These provide a steady release of energy.



Important for muscle support and repair. Include a moderate amount of protein in your pre-exercise meal or snack. Options include lean meats, dairy, eggs, or plant-based sources like beans and tofu.



Drink water throughout the day and ensure you're adequately hydrated before exercise. Dehydration can negatively impact performance.


Avoid High-Fat and High-Fiber Foods:

These can cause discomfort during exercise. Opt for easily digestible options.

Example Pre-Exercise Snack:

   - Greek yogurt with berries

   - Banana

   - Whole grain toast with turkey and veggies


After Exercise


Consume a combination of carbohydrates and protein within 30 minutes to an hour after exercising. This is known as the "recovery window" and helps replenish glycogen stores and kick-start muscle repair. This window extends to up to 2 hours after exercise but diminishes over time.



Replenish glycogen stores by including carbohydrates. This can be in the form of whole grains, fruits, or starchy vegetables.



Support muscle repair and growth with a source of protein. Options include lean meats, dairy, eggs, or plant-based sources like beans and quinoa.



Rehydrate by drinking water. If it's an intense or long-duration workout, consider a sports drink to replenish electrolytes.


Include Healthy Fats:

While not as critical immediately after exercise, including healthy fats can provide sustained energy. Nuts, seeds, and avocados are good choices.

Example Post-Exercise Meals:

   - Grilled chicken with sweet potato and veggies

   - Quinoa salad with mixed vegetables and tofu

   - Smoothie with banana and protein powder


Individual Considerations

Body Weight and Goals:

Adjust portion sizes based on your body weight and fitness goals (weight loss, maintenance, or muscle gain).


Nutrient Timing:

Pay attention to when you feel best eating before exercise. Experiment with different timings and foods to find what works for you.


Personal Tolerance:

Consider personal tolerance levels for specific foods. Some individuals may have sensitivities or preferences that influence food choices.


Important endnote

Remember that these guidelines provide a general framework, and individual needs may vary. It's essential to listen to your body, stay hydrated, and adjust your nutrition plan based on your specific requirements and preferences. If you have specific dietary concerns or health conditions, it's advisable to consult with a healthcare professional or a registered dietitian.


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