Optimal nutrition before and after running

What Are The Foods You Should Eat Before And After A Run? Fitness Expert's Perspective

Having optimal nutrition is really important for maximizing health benefits and reaching your fitness goals.

Running seems to be easy at the beginning but it is not like this as you need to include to your daily regimen so for starter you need to maintain 20 minutes of running as beginning while optimizing nutrition.

So what you need to eat before and after running?

What to eat before a run?

You need to have your meal before 15-20 minutes of running a good example could be 1 cup of black coffee, 1 fresh fruit and 20-25 nuts.

Black coffee support your body with caffeine to boost metabolism, feel more energized and alert while running.

Fruits are good source of carbs needed for feeling energized and nuts are full filling food that keep you run for longer period.

What to eat after a run?

You need to consume your post-run meal within 10-20 minutes and meals should contains good amount of protein and carbs in addition to some micronutrient.

Eggs with veggies and sweet potatoes or with chicken or rice are good option.

Also these meal options contain a combination of proteins and carbs.

Protein are important to build muscles while carbs are needed to replenish glycogen stores after running.

Whenever you have a run make sure to focus on optimal nutrition for maximizing benefits.

Sources:

https://www.ndtv.com/health/what-are-the-foods-you-should-eat-before-and-after-a-run-fitness-experts-perspective-2002924?notify-browser

https://www.runsociety.com/food-nutrition/6-food-that-will-slow-you-down-for-your-running/