Energy foods play a very important role in our daily activities, especially activities which spend our body’s energy such as running
1. BEFORE RUNNING
It’s very important to give our body fuel with the right running foods before we run depending on the time we will run, we need to choose the sufficient energy in foods. Also, we need to avoid eating too much before running, that can cause indigestion problems. we just should eat a light snack to provide enough energy for running.
BANANAS
This is familiar food. Our body will burn natural sugar contained in bananas for energy. They also has a lot of potassium that helps our blood pumped correctly, reduces blood pressure and stroke risk. Eat 1/2 or 1 banana before short or long run.
ICED COFFEE DRINKS
Iced lattes, Frappuccino or other similar cold coffee drinks offer liquid which hydrates us while also cooling us before a hot run. The caffeine can make us focus more during a run. A recent study also reported that caffeine can delay the muscle fatigue during intense workouts. Before running, we should drink unsweetened coffee with fat-free milk.
SWEET POTATOES
There are a high amount of carbs; sweet potatoes offer long-lasting energy for our runs. They meet our daily need for vitamin A, it is very important for a health immune system. The skin has soluble fiber, which can help reduce belly fat when combined with exercise. We should wait an hour or more to digest before running if we eat it. To heat it in our microwave, will be a nice an easy version, and it will be good taste.
BERRIES
Berries have a large amount of Vitamin C which helps to keep us running at maximum speed. The berries will help our muscles to repair themselves as we run, lucky that the potassium and Vitamin C are contained in berries.
LOW FAT YOGURT
Yogurt is a great energy food for much different kind of activities. Low fat yogurt contains high amount of calcium, carbs, and protein which are the necessary energy for our run. The calcium will enhance to burn the healthy fat, the protein will supply the fuel for muscles, and the carbs will give us the energy we need. We can add some sliced strawberries to make their favour better.
2. WHILE RUNNING
During the run, we may need more energy to continue our activity. Following foods are some foods which we can eat to keep our energy level high while running.
These small energy chews are the ideal food for good energy while running. They are soft and easy to chew when we run. Although they are just small, the sugar we get from them can provide necessary energy for our body to keep going.
DRIED FRUITS
The amount of natural sugars in these is a source of quick carbohydrates. They also contain potassium which supports muscle function. Try dried apricots, cherries, mangoes or raisins have lots of sugar, which is really what we want to keep us running when our energy levels are low.
3. RECOVERY FOODS
Replenishing the nutrients that we eliminated via our sweat is very important after finish running. We should focus on some good foods.
OATS
While high-fiber oats are a healthy food for any time of day. However they may cause stomach trouble so we should use oats gluten-free. Eat only oats or mix it in milk or almond milk. Put half a cup of sliced bananas or strawberries for extra carbs and vitamins.
HONEY
It can keep us running for longer distance. Honey's carbohydrate rich content makes it an ideal food for powering longer runs with good energy.
It can soothe inflammation. As well as powering exercise, honey can also help our body recover from a long run.
For runners, consuming honey will lower levels of inflammation and higher numbers of protective anti-inflammatory proteins. It's thought the benefits are down to the flavonoids (plant antioxidants) in honey, which help counterbalance the physical stress of exercise.
HUMMUS/BEANS
The protein in hummus and beans is very good for replenishing the nutrients after finish running. This protein will enhance healthy repair of our muscles. We should prepare hummus or beans without garlic and not eat it before running. We can also eat chicken breast, it also provides protein which we need.
FRUITS
Oranges and apples are two best kinds of fruit which we can choose, because orange has a large amount of Vitamin C, while apples contain a lot of fiber and minerals which our body needs after sweating for a long time. This snack is easy to digest and it does not cause GI problems, therefore it is safe food to eat both before and after running. We should choose apple without added sugar because it has nearly half the calories of the traditional version. And to eat banana for recovery is also efficient for recovery, if we didn’t consume too much pre-run.
If we can choose the right energy foods for our body, our running will be remarkably improved and so much better.
Focus On Consuming The Best Energy Foods, Before, During, And Post-Run For Better Energy, Better Muscles and Joints Strength, And Good Recovery!
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