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!