If you’re a runner, keeping in mind the right food choices and your overall nutrition are the main keys to your success. It is essential to provide your body with the the right amount of energy to complete your run and recover. But what should you eat, when should you eat it, and why is it all so important? We’ve got expert feedback and have found the best foods for running endurance, so check them out before you hit the road!
Eat this, not that! i chatted with Lauren Manaker MS, RDN, LD, CLECan award-winning registered dietitian, book author, and recipe developer to learn it all runners they need to know about nutrition to best support their endurance. Manaker explains: “No eat the right nutrients it can make a person feel slow, heavy, or even dizzy when running. Eating the right foods can help people perform at their best and support their body’s needs naturally.”
So if you’re a runner, keep reading to learn more about the best foods for running endurance. And then don’t miss out The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
There are many facts that runners should know when choosing foods. For example, carbohydrates are the perfect food to eat before you go for a run. “Fast carbohydrates can give people a burst of energy and help their endurance during the race,” Manaker tells us. She adds: “Avoiding high-fiber foods like beans is suggested to avoid gastrointestinal problems. Calorie and carbohydrate needs can vary based on a number of factors, including a person’s training regimen.” In general, Manaker explains that people do well eating between six and 12 grams of carbohydrates per kilogram of body weight, 24 hours before exercise.
When it comes to shorter distances, the time you eat doesn’t affect you as much. An hour before your shortest run is a good time to consume food. If you’re running for more than 60 minutes, you should eat 45 minutes before your run, with a carb-filled mini-snack closer to your race time. For races exceeding an hour, plan to eat a meal three to four hours before your race begins, with a small carbohydrate-filled snack just before.
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Manaker recommends that your meals contain protein, carbohydrates, and maybe some fat to curb hunger. She also suggests some easy meals that will support a runner’s endurance, including a good old-fashioned PBJ sandwich, enjoyed with a glass of milk. A grilled chicken breast with a side of steamed vegetables and sweet potatoes is another smart choice, along with oatmeal with berries and nuts.
Snacks are a runner’s best friend for quick fuel. Eating a snack about half an hour before a race is great for stamina, considering you’ve consumed adequate solid food. Here are some solid snack options that Manaker recommends.
The first of the best foods for running stamina is That is all. bars. These tasty snacks include only two ingredients, and both are 100% fruit. They contain no added sugars, are packed with healthy carbs, and are a super simple snack for runners to enjoy. A full bar provides 26 grams of carbohydrates and is free of any of the top 12 allergens. They do not need refrigeration, so they are a really ideal option.
Joolie’s Organic Medjool Dates They are a perfect light meal before a race. Manaker recommends enjoying this treat a few hours before your run along with natural nut butter or a quick snack before hitting the streets.
Dates provide a natural source of carbohydrates and potassium, which can help with muscle cramps. They have no added sugar and are a perfect easy-to-pack carbohydrate. Packed with natural antioxidants, this snack can help combat the oxidative stress that comes with running.
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The manager tells us CLIF BAR® energy bars they contain vegetable proteins, fats and carbohydrates, which will provide sustained energy. This snack will help you get stronger during a long run of moderate intensity for more than an hour. Filled with rolled oats, these bars are packed with delicious treats. This is a great energy booster to consume an hour or two before heading out for a run.
Hydration is essential for your endurance when you run, especially in hot weather. If you’re going to sweat, be diligent when it comes to staying hydrated. Drink about 2 cups of liquid before running. Manaker notes: “This value can vary based on a number of factors. Vitapod Hydra+ is a sugar-free solution to support hydration that contains sodium, calcium, potassium and magnesium, key electrolytes our bodies need for proper fluid balance.” She adds, “This hydration drink also contains flavonoids. Data show that consumption of certain flavonoids can support an athlete’s performance.”
If you plan to run for a long period of time, protein is beneficial for supporting endurance. Wonderful pistachios, shelled, roasted and salted nuts will give you six grams of protein in each serving, which will help fill your body with essential amino acids. The protein and healthy fats in these nuts (about 90% of the fat in pistachios is unsaturated) can keep you feeling full for longer.
Manaker tells us, “Protein and healthy fats can help fight hunger when running for a long stretch,” adding, “Combining these pistachios with a carbohydrate source, like fruit, can be a winning combination for a previous race. food.”
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Watermelon is a great pre-workout option. Two full cups of watermelon provide your body with 23 grams of carbohydrates. Plus, watermelon is actually 92% water, so it’s also the perfect hydrating snack. “And the shining star of this fruit when it comes to endurance support is the amino acid l-citrulline. L-citrulline converts to l-arginine in the body, which is then converted to nitric oxide, a vasodilator that helps allow more blood to get to the muscles,” explains Manaker.
Another “fast carb” that naturally fuels your body is applesauce, rounding out the best foods for endurance running. Brainiac Applesauce contains applesauce in addition to omega-3 fatty acids that help fight inflammationso you are getting a lot of benefits with this snack.
