The performance of runners does not depend only on their practice, but the diet they take also matters a lot. The right diet taken at the right time can improve running performance. Along with this, it can also reduce the risk of disease and infection. So let's know what to eat before and after running.
Should I eat anything before running or not?
If this question is also arising in your mind then the answer is yes. Something can be eaten before running. Doing any type of exercise, even if it is running, requires energy. In this case, instant energy-boosting food can be taken.
According to research published on the website of NCBI (National Center for Biotechnology Information), the consumption of sodium, probiotic-rich foods, nitrates, antioxidants, carbohydrates, protein, low fat, and less caffeine before exercise leads to better exercise performance. And physical strength and stamina also increased. But they should be consumed at least three to four hours before running.
Here are some foods you can eat before running
1 Juice of 1 beet
Beet juice can be consumed before running. According to research by NCBI, a good amount of nitrate is found in beet. This nitrate compound can play an important role in increasing physical stamina. Nitrate after entering the body is converted into nitric oxide, which increases blood flow to the muscles by improving the dilation of the blood vessels to the muscles.
2 Bananas
Consuming bananas before running can also be beneficial. Research has found that bananas are rich in nutrients like carbs and potassium, which may be important for helping you exercise better as well as build muscle. Apart from this, consuming bananas before or after any exercise can provide energy for a long time.
3 Peanut butter
Peanut butter can also be consumed before running. According to research, peanut butter contains carbohydrates. Carbohydrates are important pre-exercise nutrients. Athletes are given glucose derived primarily from carbohydrates before running to reduce fatigue during running, as it is vitally important to make enough glycogen in the body to provide strength to muscles.
4 Water and electrolyte
Drinking water and electrolytes before running is also essential. It is generally considered useful to drink isotonic fluids, which contain electrolytes such as sodium, potassium, and chloride, which maintain the body's fluids. During prolonged exercise or running, the consumption of liquid drinks containing electrolytes and carbohydrates is also known to maintain strength.
In addition, it can help prevent high temperatures and dehydration that occur during exercise.
