Research shows that eating before a run may help boost speed and endurance at the end of your workout. when a full post-run meal isn’t possible, a mini-meal that supplies protein, carbs and antioxidants can help repair muscles and ease inflammation.
your muscles and brain need carbohydrates, eat about 100 to 300 calories 30min before your run.
- Banana with honey.
- Whole grain bread with any jam or honey.
- sweet potatoes
- Dried fruits
- Peanut butter and banana sandwich on whole-grain bread
- Fruit salad
To kick start your recovery you must have crabs protein and antixoxidants in to your body.
- Tuna Fish
- Fruit Smoothies
- Fruit yogurt
- Cottage Cheese