Running is a high endurance sport that requires a great deal of fuel for your body. If you choose the most filling and satisfying snack before and after you run, your body is more likely to perform well and recover quickly. Amby Burfoot notes in her book, "Runner's World Complete Book of Beginning Running," that there are many foods that will prepare you for a run as well as replenish the nutrients you lose when you engage in a vigorous and long run.
Soup
Many varieties of soup contain a healthy balance of fat, carbohydrates and protein, which your body needs prior to a run. Matt Fitzgerald reports in his book, "Runner's World Performance Nutrition for Runners," that an instant soup cup is a convenient and nutritious food to eat before heading out for a run. Look for instant soups that are low in sodium and also contain little saturated fat. Soups that contain vegetables, beans or lentils are healthy choices because they provide the protein and fiber your body needs to run. Soup can also fill you up and re-energize you when you are done running.
Fresh Fruit
Choosing fruit before or after a run will increase how much nutrition you give your body. Fruit also supplies a steady amount of energy so your stamina does not spike and then become sluggish before your run is over. Fitzgerald adds that some fruits, such as pears or apples, are convenient to take on long runs where you plan to take a break. Fruit can also be blended into a smoothie that includes healthy additions, such as protein powder, to fuel you for days you plan to run for more than just a few minutes. Burfoot adds that a banana can help reduce leg cramps by replenishing your potassium supply.
Whole Grain Bagels
Bagels are a carbohydrate rich food that will provide energy for a run as well as replace energy lost after a run. Whole grain bagels are more nutritious and will supply more fiber, which will keep your energy level high throughout your run. Eat a bagel plain or with a small amount of jelly before a run, Burfoot recommends, because keeping your fat content low will prevent sluggishness. After a run, spread your bagel with cream cheese or peanut butter to recharge your body and supply protein for the recovery phase.
Oatmeal
Oatmeal is a filling and nutritious food that will help prepare you for a run by filling your stomach and providing several hours of energy. Eating oatmeal also increases your intake of iron, Burfoot notes. Iron is important because it helps circulate oxygen through your body so you remain energetic for the duration of your run. Oatmeal can also replace the energy you lost while running so you are able to recover more quickly.
References
- "Runner's World Complete Book of Beginning Running"; Amby Burfoot; 2005
- "Runner's World Performance Nutrition for Runners"; Matt Fitzgerald; 2006
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