Nutrition and running: what do you eat before, during and after your run?
Running is incredibly popular. About 7 million Dutch people run a lap at some point. But what should you actually eat before running? That is a question that is on the minds of many runners. In this blog we dive into the world of nutrition before, during and after running!
What should you eat before running?
So, you’ve got your running shoes on and you’re ready to go. But wait, have you eaten yet? What you eat before your run is quite important. The right food gives you the energy you need and helps prevent cramps and other discomforts.
Now you might be wondering, “What is the right food?” Well, it’s mainly about a mix of carbohydrates and some protein. Think of a banana with a scoop of peanut butter, or a small plate of pasta with a light sauce. These meals are your best friends before running because they are easy to digest and provide a steady energy supply.
And remember: timing is everything! It’s best to eat something light about 30 to 60 minutes before your run. This gives your body time to process the food and prevents you from running on a full stomach.
Nutrition While Running
Okay, you’re well on your way with your running session. But what if you're running for a longer period? Should you eat something along the way? Absolutely! Especially during longer runs, it’s important to maintain your energy levels.
So, when should you eat while running? If you're out for more than an hour, it's wise to replenish some energy. You can do this with something small and powerful. Think of an energy gel or a few pieces of fruit—something easy to eat and that provides quick energy.
And here’s a golden tip: don’t forget your water bottle! Staying hydrated during your run is key to a successful outing. In addition to water, you can also opt for sports drinks. These are not only great for hydration but also contain electrolytes and sometimes extra energy!
What should you eat after running?
You’ve just kicked off your running shoes and have every right to feel proud of yourself. Great job! But now it’s time for the next important step: recovery nutrition. Why? Because your body is screaming for nutrients after all that running—to recover and get stronger.
Recovery nutrition is mainly about proteins and carbohydrates. Proteins are often seen as essential for muscle building, while carbohydrates help restore normal muscle function (contraction) after intense and/or prolonged physical activity that has led to muscle fatigue and depletion of glycogen stores in skeletal muscles. A classic choice is a protein shake—quick and effective.
Sandwich with avocado and salmon
Nutritional value for 1 toast
Calories: 578 kcal
Carbs: 37 gr
Sugars: 2 gr
Fats: 29 gr
Saturates: 11 gr
Proteins: 45 gr
Ingredients
| 2 wholemeal bread slices | |
| 1 can of ready-to-eat salmon | |
| ½ avocado | |
| Cucumber | |
| Perfect Cooking Spray - Olive Oil | |
| Dill | |
| Peper Pepper and saltzout |
Preparation
| 1. |
Put a pan on the fire and add some olive oil cooking spray. Cut the crust off the slices of bread and gently fry them in the pan until golden brown. Sprinkle with some salt and pepper if necessary. |
| 2. |
Meanwhile, remove the salmon from the can and drain it. |
| 3. |
Mash half the avocado and add some salt and pepper. |
| 4. |
Take 1 toast and spread it with the avocado. Put the light spread with some dill on top. Then top with the salmon. Finish with some slices of cucumber and the 2nd toast. Enjoy your meal! |
Dinner and post-dinner tips
What is smart to eat before your evening run? Go for a light meal that is easily digestible. Consider a salad with some grilled chicken, or toast with avocado. You want to have enough energy, but not risk a side stitch or cramp during your run.
How long after eating should I run?
This question is a classic one. The answer is simple: give your body about 1.5 to 2 hours to digest the food before you run. If you wait shorter, running after eating can feel more like a race with your stomach contents as your opponent...And oh yes, very important: listen to your body. If you notice that you are not running well after a certain type of food, try something else. After all, running is also a bit of experimenting and discovering what works best!
Rice noodles with steak strips
Nutritional value for the entire recipe
Calories: 463 kcal
Carbs: 60 gr
Sugars: 1 gr
Fats: 6 gr
Saturates: 1,4 gr
Proteins: 42 gr
Ingredients
| 1 bullet steak | |
| 75 grams of flat rice noodles | |
| 1 small pak choi | |
| 5 grams of sesame seeds | |
| Cooking spray olive oil | |
| Chili flakes | |
| Pepper and salt | |
| Sweet soy light sauce |
Preparation
| 1. |
Cut the steak into strips. Do the same with the pak choi. |
| 2. |
Put a pan of water on high heat and cook the noodles here according to the package until tender. |
| 3. |
Take a wok pan with olive oil cooking spray and here fry the steak strips with some salt and pepper until tender on high heat. Add the pak choi and sweet soy sauce and finally sprinkle some sesame seeds and chili flakes. |
| 4. |
Spoon the noodles onto a plate and spoon the steak strips with pak choi on top. Enjoy your meal! |
Running with the products from XXL Nutrition
Now that you know what to eat before, during and after your run, let's take a look at how XXL Nutrition can help you in this. Because let's face it, who doesn't want an extra boost during those long runs or a kickstart in recovery after running?
Recovery Drink
First up, we have the Recovery Drink. Perfect for after your run. This product is packed with protein to help your muscles recover after physical exertion. Plus, it’s super easy to use: just shake it up and you’re good to go. Drink it on your way home after a run and feel rejuvenated!
Energy Gel
Then there's the Energy Gel. This little powerhouse is your best friend during long runs. The Vitamin C found in our Energy Gel activates the natural energy in your body. The result? You get tired less quickly while running. The Energy Gel is easy to take along, and you don’t even need to use water with it. How convenient is that!
Protein Bars
And don't forget our protein bars. Tasty, convenient on the go and perfect for that quick protein fix after your running session. They come in all kinds of flavors, so never get bored.
We have many other products in our assortment that are not only good before, during or after your run, but also when exercising in general.
All in a row
So, that was a hefty dose of info on nutrition and running. We have seen that what you eat before, during and after running is very important. A good meal beforehand will give you energy without weighing you down. During the run, it is helpful to use small snacks, such as Energy Gels. And do you want to eat something after running? Then a protein shake or a meal high in protein is a smart choice!
Remember that every body is different, so what works for one person may not work for another. Experiment with different foods and times to see what works best for you.
Questions about what to eat before running?
Do you have questions about what to eat before running? Then get in touch with our customer service team; they will be happy to give you advice! And if you want to read more about fitness, nutrition and a healthy lifestyle, check out our other blog posts!
