Proper hydration and nutrition are key to achieving peak performance in any form of physical activity. Energy is drawn from glycogen, which is stored in the muscles and acquired via foods that are high in carbohydrates.
Before: Bagel and Peanut Butter
Both bagels and bananas are high in carbs and easy to digest. Peanut butter provides protein as well as carbs, fiber, and unsaturated fats. Eat about 90 minutes before your run.
After: Beet Salad
Beets are packed with nutrients and low in calories. A 3.5-ounce serving of cooked beetroot is only 44 calories. Top a spinach and arugula salad with cooked beet cubes, goat cheese crumbles, and balsamic vinegar.
Before: Oatmeal Raisin Energy Bites
Place California raisins, old-fashioned oats, walnuts, ground flaxseed, cinnamon, and natural peanut butter into a food processor. Form balls and store in the fridge.
After: Whey Protein Shake
Studies have shown whey is a more effective protein supplement than casein or soy, with more essential amino acids.
During: Sports Drinks or Bananas
Sports drinks replenish lost glucose and keep you hydrated. Bananas, grapes, and raisins are light and easy-to-digest food options for longer runs.