What Should I Eat 30 Minutes Before a Run?

Carbohydrates

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Carbohydrates are one of the three essential nutrients for energy in your body. They supply fuel to muscles, brain, and other organs.Eating the right carbohydrates is essential. Simple carbs digest quickly and provide you with a quick burst of energy, while complex carbohydrates take longer to digest and provide longer-lasting energy sources.

Protein

Protein is one of the three major macronutrients that make up your diet. This group of amino acids, linked together in long chains, plays an essential role in many bodily processes.Eating protein before a run can be an effective way to fuel your body, increase muscle mass and speed recovery from exertion. High-protein sources include nonfat Greek yogurt, tilapia, chickpeas, chicken breast, peanut butter, black beans, eggs and almonds - just to name a few!

Fruit

Fruit is an ideal pre-run snack, as it contains carbohydrates and antioxidants which can help reduce muscle soreness. Bananas, apples and berries all make great options due to their low fat content and protein content which increases satiety while aiding muscle recovery.

Yogurt

Yogurt is a low-fat, high-protein snack that can fuel your run and aid in muscle recovery. Plus, it contains calcium which helps strengthen bones and muscles alike.It is an excellent source of potassium, which supports kidney and nerve function as well as encourages your body to flush out sodium. Furthermore, this supplement is fortified with vitamin D to promote bone health and immunity.