Eating smaller amounts more regularly helps the body and brain get enough food, and it may also aid with hydration.
Check Out The Top Snacks for Sprinters
Before the Run
Of course, real-life scheduling may dictate that you gradually fuel up an hour before a run. When you’re pressed for time, opt for lighter snacks that your body can absorb fast. Consider a handful of dry cereal or a slice of jam-topped toast. In the hour before a run, aim for 15 to 30 grams of carbs. If you don’t have access to quick snack foods, you can also include a carbohydrate gel or half an energy bar for easy digestion.
After the Run
Post-run snacks replenish muscle glycogen and electrolytes in your body. Within 15 minutes to an hour of finishing your run, eat something with both protein and carbohydrates.
Examine product labels to discover the best snack quantities. If you’re hungry after a long run, savory foods are attractive.
Snacks for after a run include:
- Trail mix made from dried fruit, soybeans, cereal, or pretzels
- A sandwich or wrap with peanut butter and jelly
- An energy bar with a carbohydrate and protein blend.
- Pretzels and a handful of salty nuts
- Hummus on pita bread
