Are you thinking about starting to run or have you already started and want to improve your performance? Then know that food is the fuel that can take your running to the next level! What you eat before and after training makes all the difference, both in your energy during exercise and in your recovery.

Whether you’re preparing for your first race or challenging new distances, with the right nutrition, you can improve your performance and go even further. Let’s find out together what to put on your plate to maximize your running results.

WHAT TO EAT BEFORE RUNNING? 

Eating before a workout is essential to ensure you have enough energy and avoid feeling sick during your run. However, it is important to eat beforehand to give your body time to digest the food.

Short Races (up to 5 km)

For short runs, opt for a healthy, light snack , such as a piece of fruit or a protein bar . These foods provide the ideal amount of energy without overloading your digestive system.

Long Races (over 10 km)

For longer distances, your body needs an extra reserve of energy. Carbohydrates like whole-grain bread with a light protein source are an excellent choice. In addition, staying hydrated is essential.

Test day

If you are preparing for an important race , remember not to change your diet on the day of the race. Eat only what your body is used to, as new foods can cause nausea or flatulence. Avoid foods high in fat, strong cheeses or dishes with heavy sauces, as these can compromise performance.

WHAT TO EAT AFTER RUNNING

After running, the focus should be on muscle recovery . Eating foods rich in protein and healthy carbohydrates helps restore glycogen and repair muscles.

After short runs

Protein bars are the perfect option. In addition to being practical, they provide an ideal protein intake to start muscle recovery. Combine with a piece of fruit to replenish the vitamins lost during exercise.

After long runs

For more intense runs , in addition to protein, you will need a higher amount of carbohydrates to replenish your energy. Opt for complete meals like a healthy snack with chicken breast and vegetables or an acai bowl with granola and nuts.

Daily nutrition also makes a difference!

Running is an activity that requires continuous preparation . Therefore, maintaining a nutritious diet on a daily basis is essential to improve your performance in the long term. The more balanced your diet, the greater your endurance will be, and your body will be prepared to face more intense challenges.

Eat foods rich in protein, good quality carbohydrates and healthy fats. The right combination will help you gain strength and prevent injuries, as well as ensuring a quick recovery between workouts.

Protein Bars: great allies in running

Protein bars are a practical and efficient way to ensure your body gets the protein it needs, especially for those with busy routines. They are easy to carry and can be consumed both before and after a workout, helping to improve performance and muscle recovery. They are also an excellent option for a healthy snack on a daily basis, ensuring that you stay nourished in a simple and delicious way.

Count on BOLD for your next race!

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