what to eat a few hours before a run
Bananas: full of natural sugars that can be used as fuel. They are high in potassium, which helps to reduce blood pressure, lower stroke risk and balance your electrolytes.
Bagels: provide a more dense form of carbohydrate for the body that can provide more energy for a longer run. Try it with peanut butter, almond butter or cheese for additional protein. Make sure to consume this at least 2 hours before a run to avoid stomach cramping.
Yogurt: low fat yogurt has a good balance of protein, carbs and calcium. Protein will help build your muscles, the carbs will provide you energy and the calcium will keep your bones strong. Throw in some berries for a small burst of natural sugar, a healthy dose of Vitamin C and a large amount of flavor!
what to eat during a run
Raisins: contain lots of sugar, while keeping your gastrointestinal tract at rest and preventing stomach cramping. They are perfect for slipping into a pocket and serving as an energy reserve.
Starbursts: soft and chewable candies that are also easy to store and provide a small burst of energy on the run.
Energy Gels: small packets of highly sugared gel that provide an enormous boost of energy for long distance runs. They are great in small doses, but are generally recommended for exercise lasting longer than 90 minutes.
what to eat after a run
Fruit: the easiest and most convenient food to carry around and eat right after a run. Oranges and apples are the best choices because they are easily digestible, come packed with natural sugars, and are loaded with fibre, vitamins and minerals.
Oats: great sources of carbohydrates that can provide your body with fuel, while preventing a rapid spike in blood sugar. They also provide fibre and protein, and mix well with fruits and nuts.
Chicken: a healthy, lean source of protein. It is easy to cook and can take on many flavours to be delicious. Make this in advance so you have it available to you after a long run.
Dr. DeSouza shares new research and discoveries along her journey.