Many runners don’t realise how vital nutrition is both before and after exercise. Whether you’re running to lose weight or aiming for a personal best, eating the right stuff at the right time can make all the difference in the world.
Eating before a run will provide you with the right amount of energy to get you through those kilometres.
Eating after exercise is vital for recovery. It helps the muscles recuperate and essential for tissue repair.
If you’re not hungry or feel queasy, you don’t need to eat.
Otherwise, have 800 to 1200 kilojoules of high-carb foods and 500ml of fluid two to three hours prior.
That’s a slice of wheat toast with a tablespoon of jam and a banana.
A 5-K won’t deplete your glycogen (or energy) stores, so there’s no need to eat a lot.
Thirty minutes to an hours after finishing, have a light meal with carbs and some protein, like a cup of cereal with milk and one cup of berries.