Tag: Runners Diet

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Uncovering The Hidden Impact: How Alcohol Affects Your Running Performance

How Alcohol Affects Your Running Performance - By Need For Run

If you’re a runner who enjoys the occasional drink, you may think that a glass of wine or a beer won’t make a significant impact on your running performance. However, the truth is that even moderate alcohol consumption can have hidden and detrimental effects on your body, particularly when it comes to your athletic pursuits involving alcohol and running.

From impairing your ability to recover properly to throwing off your hydration levels and nutrient intake, the impact of alcohol on your running performance is far more significant than you might realize. In this post, we’ll take a closer look at how alcohol affects your running performance and what you can do to mitigate its impact.

1. The Surprising Ways Alcohol Impacts Your Running Performance

The surprising ways that alcohol can impact a runner’s performance may not be immediately obvious. For example, alcohol impairs the body’s ability to absorb nutrients, which can negatively affect recovery after a workout. Alcohol also disrupts sleep quality and can interfere with the body’s natural circadian rhythms, leading to feelings of fatigue and sluggishness during runs.

Additionally, alcohol can cause dehydration, which is a significant concern for runners who need to maintain proper hydration levels for optimal performance. Other lesser-known impacts of alcohol on running performance can include:

  • Decreases lung function and reduces oxygen supply to the muscles, thereby limiting endurance levels.
  • Running Injuries – Impairs balance and coordination, leading to an increased risk of injury during runs.
  • Alcohol consumption can decrease the VO2 max rate by impairing oxygen transport and utilization, causing dehydration, and interfering with energy metabolism.
  • Decrease in endurance levels, due to its negative effects on the body’s ability to produce energy and maintain hydration.
  • Weight gain – Alcohol causes weight gain in runners due to its high caloric content and potential disruption of metabolism.
  • Lower back pain – Alcohol consumption can lead to dehydration, inflammation, and muscle tension, which are all factors that can contribute to lower back pain. Additionally, alcohol can impair communication between the brain and muscles, which can lead to poor posture and back pain.

2. The Truth About Alcohol and Your Running Goals

Drinking alcohol can significantly affect your athletic performance and overall health when it comes to running goals. Consuming alcohol can interfere with the body’s ability to absorb nutrients, disrupt sleep quality, cause dehydration, reduce lung function, impair balance and coordination, and lead to feelings of fatigue and sluggishness during runs.

Regular drinking can also have long-term health consequences, such as liver damage and an increased risk of certain types of cancer. However, by understanding the effects of alcohol on the body and making informed choices about drinking habits, runners can minimize the impact of alcohol on their running goals and overall health.

The 2006 article titled “The effect of alcohol on athletic performance” concludes that alcohol consumption can harm athletic performance, particularly in endurance, strength, and reaction time, as well as impair cognitive and psychomotor skills while increasing the risk of dehydration and injury. It is recommended that athletes avoid drinking before and during exercise, and if they do, it should be done in moderation with proper rehydration.

It’s important to strike a healthy balance between alcohol consumption and running goals, ensuring that alcohol doesn’t derail your progress toward your fitness objectives.

3. The Effects of Alcohol on Your Mental State

Alcohol can have significant effects on your mental state, which can negatively impact your running performance. Here are some of the key ways alcohol affects your mental state as a runner:

  1. Increased anxiety and depression: While alcohol may initially make you feel more relaxed, it can actually increase feelings of anxiety and depression over time. These negative emotions can impact your motivation to run and your overall mental well-being.
  2. Reduced reaction time: Alcohol can slow down your reaction time, which can be dangerous during a run or race where quick reflexes are necessary to avoid obstacles or hazards.
  3. Impaired decision-making: Alcohol can impair your judgment and decision-making ability, which can lead to poor choices during a run or race.
  4. Impaired memory and concentration: Alcohol can impair cognitive function, including memory and concentration, which can increase the risk of running injuries and negatively impact overall performance.
  5. Disrupted sleep: Alcohol consumption can interfere with your sleep quality, leaving you feeling tired and unfocused during your runs.

“Running is 80 percent mental”

Joan Benoit Samuelson, the first-ever women’s Olympic marathon champion

It’s important for runners to be mindful of these potential effects and to make responsible choices when it comes to alcohol consumption. By limiting your alcohol intake and prioritizing your mental and physical health, you can optimize your running performance and overall well-being.

excited young men boozing beer on st patricks day
Photo by Laura Tancredi on Pexels.com

4. How Does Hangover Affect Your Running Performance?

Running with a hangover can have a significant impact on your running performance, due to the various ways in which hangovers affect your body. Some of the common effects of a hangover that can impact your running performance include:

  1. Dehydration: Alcohol is a diuretic, which means it causes your body to lose fluids rapidly. This can lead to dehydration, which can impair your physical and cognitive performance while running.
  2. Muscle Weakness and Fatigue: Hangovers can cause muscle weakness and fatigue, making it more difficult to maintain your running pace and form.
  3. Headaches and Nausea: Hangovers can cause headaches, nausea, and other unpleasant symptoms that can make running uncomfortable and difficult.
  4. Cognitive Impairment: Hangovers can also cause cognitive impairment, such as difficulty concentrating and memory problems, which can impact your ability to maintain focus during your run.

It’s important to listen to your body and avoid pushing yourself too hard when running with a hangover. Drinking plenty of water and replenishing your electrolytes can also help alleviate some of the negative effects of a hangover on your running performance.

5. How Alcohol Consumption Affects Your Recovery Process

Alcohol consumption can significantly impair your recovery process after exercise. Alcohol is a diuretic, which can lead to dehydration and electrolyte imbalances, hindering muscle recovery. Moreover, alcohol can interfere with muscle protein synthesis, which is essential for repairing and building muscle tissue.

Additionally, alcohol consumption can disrupt sleep quality, which can negatively impact recovery. Overall, excessive alcohol consumption can impede the body’s ability to repair and recover from exercise, leading to prolonged muscle soreness and reduced performance.

6. Alcohol and Running: Finding Balance for Optimal Performance

Alcohol consumption and running performance are not mutually exclusive, but finding the right balance is crucial. Moderation is key when it comes to alcohol consumption, as excessive drinking can have a significant impact on athletic performance and overall health.

While alcohol consumption can lead to dehydration, electrolyte imbalances, and reduced muscle recovery, moderate alcohol consumption may have some potential benefits for runners. For example, moderate alcohol consumption has been associated with increased levels of high-density lipoprotein (HDL) cholesterol, which can improve cardiovascular health. Additionally, moderate alcohol consumption can help to reduce stress and anxiety, which can be beneficial for runners.

To find the right balance, it’s important to understand how alcohol affects your body and your running performance. Drinking alcohol can impair cognitive function, coordination, and reaction time, which can increase the risk of injury during running. Moreover, alcohol can interfere with energy metabolism, leading to reduced endurance and slower recovery time.

Moderation Is The Key Word

If you choose to drink alcohol, it’s important to do so in moderation and avoid excessive drinking. For runners, it’s best to avoid alcohol consumption before a run or a race, as this can impair performance and increase the risk of injury. Additionally, it’s important to stay hydrated before and after drinking alcohol and to replenish electrolytes lost during alcohol consumption.

Ultimately, finding the right balance between alcohol consumption and running performance is a personal decision that should be based on individual needs and goals. By understanding how alcohol affects your body and taking steps to mitigate its negative impact, you can find a healthy balance that allows you to enjoy both running and moderate alcohol consumption.

The CDC’s “Dietary Guidelines for Alcohol” recommend that men limit their alcohol intake to no more than 2 drinks per day, and women limit their intake to no more than 1 drink per day.
The standard drink sizes are:

  • Beer – 12 ounces of 5% ABV* beer
  • Liquor – 8 ounces of 7% ABV malt liquor
  • Wine – 5 ounces of 12% ABV wine
  • Distilled Spirits – 1.5 ounces of 40% (80 proof) ABV distilled spirits (whiskey, gin, vodka, rum, etc.)

*ABV = Alcohol by Volume

Standard Drink Size - CDC recommends men limit alcohol to 2 drinks/day and women to 1 drink/day.

7. Taking Control: Tips for Managing Alcohol’s Impact on Your Running Journey

Here are some tips for taking control of alcohol’s impact on your running performance and staying on track toward your goals:

  • Set limits on alcohol consumption and stick to them.
  • Hydrate properly before and after drinking alcohol.
  • Choose lower alcohol content drinks or non-alcoholic options.
  • Avoid drinking the night before a planned long run or race.
  • Be aware of how alcohol affects your body and adjust your training accordingly.
  • Plan ahead and schedule runs for when you know you won’t be drinking.
  • Seek support from friends or a running group to stay accountable in managing alcohol consumption.

➤ Alcohol and Running Frequently Asked Questions

Is it OK to drink beer after a run?

Drinking beer after a run can be okay in moderation, as it contains carbohydrates and can help with muscle refueling and rehydration. However, it’s important to be aware of the potential negative effects on recovery and health and to prioritize hydration, nutrition, and rest.

How long should I wait to run after drinking alcohol?

It is generally recommended to wait at least 24 hours after consuming alcohol before engaging in intense exercises, such as running. This allows time for the body to fully metabolize the alcohol and for hydration and nutrient levels to be replenished.

Does drinking alcohol affect my running performance?

Yes, drinking alcohol can have a significant impact on your running performance. Alcohol can affect your hydration levels, energy levels, coordination, reaction time, and endurance. It can also impair your ability to recover properly after a run.

Can drinking alcohol negatively affect my recovery after a run?

Yes, drinking alcohol can negatively affect your recovery after a run. Alcohol can dehydrate you, decrease glycogen production, and increase inflammation, all of which can impact your ability to recover properly after a run. It is important to be aware of the potential negative effects of alcohol on your recovery process and to prioritize proper hydration, nutrition, and rest for optimal post-run recovery.

➤ References

  1. Shirreffs SM, Maughan RJ. The effect of alcohol on athletic performance. Curr Sprt Med Rep 2006, 5:192-196.
    https://pubmed.ncbi.nlm.nih.gov/16822341/
  2. Centers for Disease Control and Prevention (CDC) of United States of America: Dietary Guidelines for Alcohol. [(accessed on 20 December 2022)]; Available online: https://www.cdc.gov/alcohol/fact-sheets/moderate-drinking.htm
  3. “What Are Circadian Rhythms and How Do They Affect Sleep?” – BetterSleep (2022)
    https://www.bettersleep.com/blog/what-are-circadian-rhythms/
  4. American College of Sports Medicine. Exercise and Fluid Replacement. Med Sci Sports Exerc 2007, 39(2):377-390.
    https://pubmed.ncbi.nlm.nih.gov/17277604/
  5. National Institute on Alcohol Abuse and Alcoholism. Rethinking Drinking: Alcohol and Your Health. 2019.
    https://www.niaaa.nih.gov/sites/default/files/publications/NIAAA_RethinkingDrinking.pdf
  6. Andrew Hamilton: “Alcohol and recovery: drinking to success or excess?” – Sports Performance Bulletin.
    https://www.sportsperformancebulletin.com/training/recovery-strategies/alcohol-and-recovery-drinking-to-success-or-excess
  7. Vella, Luke D., and David Cameron-Smith. “Alcohol, Athletic Performance and Recovery.” NCBI. MDPI, Aug. 2010. Web. 01 July 2017.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257708/
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10 Best Foods For Runners

10 Best Foods For Runners - By Need For Run


Whether you’re a seasoned runner or just starting on your fitness journey, the quest for the best foods for runners is crucial.

Your dietary choices can have a significant impact on your performance, endurance, and overall fitness level. But with so many questions surrounding optimal nutrition, it can be overwhelming to determine the ideal options.
Should you opt for a pre-run banana, a high-fiber meal packed with whole grains and vegetables, or perhaps prioritize protein in your post-recovery meal?

Understanding which foods to consume and when to consume them can provide a distinct advantage and elevate your running abilities to new heights. Let’s explore the best foods for runners and how they can propel you toward becoming a stronger, more efficient runner.

Why Eating The Right Food Is Important For Running?
To build up your running fitness, aside from self-discipline and training, you should also eat the right foods.
An average-sized runner will burn about 100 calories per mile. That is why your diet should provide you with the right amount of calories to run. If you do long runs, carbohydrates can make up about 55 to 65 percent of your diet to maintain glycogen, which becomes energy for your body to use while running.

Your overall diet should include the three principal classes of macronutrients: Carbohydrates, Fat, and Protein.

Additionally, eating a diverse diet will ensure you get micronutrients and antioxidants, which are essential for muscle function and recovery.

The Importance of Nutrition Timing for Runners:
You also need to know what foods to eat before or during a run, as well as what foods are important for recovery after running. Aside from a balanced and healthy diet regularly, you also need a higher intake of certain foods before you head out to run.

Furthermore, the timing of when to eat the best foods for running is as important as what you eat.
For example, broccoli is rich in nutrients and great food in general but is bad before running because it is so rich in fiber that it takes the body time to digest. Before a run, you need easy-to-digest foods like yogurt or bananas.

The right foods at the right time can elevate your running performance, reduce the risk of running injuries and help you meet your training and competition goals. So, here are the top 10 foods that runners should include in their diet:

1. Bananas

Benefits For Runners:
Runners have increased needs for specific vitamins such as B6, require greater calorie intake, and replace electrolytes such as potassium and magnesium lost because of sweating. Bananas contain all of these.

Bananas are rich in vitamin B6, which helps to convert carbohydrates into usable energy.
Also, a banana will help you maintain the same glucose levels as a sports drink, as it contains potassium, magnesium, and energy.

Bananas contain a healthy dose of potassium (about 400 mg). Potassium is a crucial mineral for runners, as it helps keep you hydrated and aids in recovery.

When To Eat:
Bananas are a high-carb energy booster and naturally contain the essential nutrients that make a good snack before or after a run.

2. Whole Grain Cereals, Bread, and Pasta

Benefits For Runners:
Whole-grain foods provide a more long-lasting supply of glycogen compared to refined grains like white bread, rice, or pasta. That makes whole grains ideal fuel for runners.

Whole grains are less processed and contain more of the natural nutrition found in the grain, including more fiber. This means they have more nutrients.
The increased fiber in whole grains will help you feel fuller longer, and the energy release is slower. So, you can keep going for longer, giving you the energy you need steadily over time.

More benefits, refined carbs food has a lower glycemic index compared to whole foods. Also, except for fiber, whole grains contain B vitamins, iron, magnesium, zinc, vitamin E, and antioxidants, which are good for your overall health, immunity, body weight management, and gastrointestinal health.

When To Eat:
About 3 to 4 hours before the run.

3. Sweet Potatoes

Benefits For Runners:
Sweet potatoes are an excellent source of complex carbohydrates much needed for running. A 5.3-ounce potato contains 110 calories. Additionally, sweet potatoes contain the following nutrients:

  • Potassium – Potatoes are an excellent source of potassium, a vital nutrient for runners. It is one of the minerals essential for hydration and muscle function.
  • Anthocyanins have been shown to improve endurance performance (in the purple varieties).
  • The super-nutritious phytochemicals in sweet potatoes help reduce inflammation after running.
  • Manganese may help recover rapidly from strains and sprains, speed up healing from running injuries, and may aid reduce post-exercise exhaustion. One cup (200 grams) of sweet potatoes contains 50% of the daily value.
  • Vitamin A in the form of beta-carotene (in the orange/yellow varieties).
    Beta-carotene helps to protect your skin from sun damage. It may provide sun protection at a minimum dose of 12 milligrams per day when taken for at least seven weeks.
    Also, Vitamin A promotes good eyesight, so you can maintain sharp vision when running in the dark.
    According to the Office of Dietary Supplements Trusted Source (ODS), a baked sweet potato its skin contains around 1,403 mcg of vitamin A which is 156% of a person’s daily requirement.

 When To Eat:
About 2 – 3 hours before the run.

4. Dark Chocolate

Benefits For Runners:
Eating a piece of dark chocolate before a run can boost your energy level, help to lower cholesterol levels and blood pressure, and ease inflammation.

Also, eating dark chocolate can create a positive mindset. Feeling more positive can improve your level of stamina and endurance. 

The caffeine in dark chocolate may help you run longer. As it increases the blood levels of free fatty acids, making them available for fuel while preserving your glycogen stores. 

The epicatechin polyphenol in cocoa beans may also have measurable performance benefits for runners. Research from Kingston University in England found that dark chocolate reduced the oxygen cost of moderate-intensity exercise and may be an effective ergogenic aid for short-duration moderate-intensity exercise.

When To Eat:
1-2 hours before the run.
Also, after the run for recovery, eat 1-2 ounces, which will help replace the glycogen stores.

Coffee dark candy chocolate - Dark chocolate has multiple benefits for runners.
Dark chocolate has multiple benefits for runners.

5. Beets

Benefits For Runners:
Beets are well known for their performance-enhancing properties. They are full of health-promoting vitamins, iron, folic acid, and antioxidants. A few years ago, beet juice was found to increase levels of Nitric Oxide (NO) in the blood, which increases blood flow to the muscles, stimulates mitochondria growth, and strengthens muscle contractions, leading to significantly enhanced endurance in athletes. 

In simple words, it means beets may help you run longer and recover faster. 

Some research used recreational runners as subjects and found slightly improved 5K time trial results and lower perceived effort when runners drank beetroot juice before their runs.
But be aware that a 2017 review of 23 studies on the subject showed that beet juice is a performance enhancer, however, its effectiveness may be less when combined with other supplements, such as caffeine.

When To Eat:
It is best to eat beets 2-3 hours before a run.
Also, one to two shots of concentrated beetroot juice can work well.

6. Yogurt

Benefits For Runners:
Yogurt has a healthy mix of carbohydrates and protein, which makes it a good and easy-to-digest snack before a run and after a run for recovery.

Six ounces of cultured milk can help protect your heart, boost your immune system, and improve digestion. It’s a good source of vitamin D, potassium, and vitamin B12.
Yogurt also contains calcium, which is good for bone health and bone-building.

The probiotics in the yogurt aid digestion and are great for your gut. Probiotics may also help relieve symptoms of or prevent constipation, inflammatory bowel disease, and other stomach-related issues.
Moreover, greek yogurt has extra protein that is perfect for a post-run snack and can help accelerate recovery and build muscle.

Yet, you should prefer eating low-fat or fat-free yogurt.

When To Eat:
As a snack 30–60 minutes before a run or for recovery after running.

7. Coffee

The caffeine in coffee is a natural stimulant most commonly also found in tea and cacao plants.

Benefits For Runners:

  • Improves performance: Hundreds of studies have shown that consuming caffeine before a workout likely helps us go farther and faster than without it.
  • Coffee may help post-exercise recovery: One study had cyclists ride hard for 2 consecutive days to put them in a glycogen-depleted state. The cyclists who drank a recovery drink with carbs and caffeine rebuilt their glycogen stores by 66% more than those who drank only carbs.
    This means drinking coffee is also beneficial after a run because it can help refuel muscles and recover fast from intense activity by increasing the speed of glycogen replenishment.
  • Good for overall health: Moderate consumption of coffee (up to five cups per day) is associated with a reduced risk of cardiovascular diseases and type-2 diabetes.

!Everything In Moderation: This comes with a notice. Research shows that about three to six milligrams of caffeine per kilogram of body weight are all you need to see benefits (for a 150-pound person, that’s roughly 12 ounces of strong coffee). Higher quantities don’t do more to improve performance, and you run the risk of developing adverse side effects like dizziness, anxiety, and heart palpitations.

When To Drink:

The best time is an hour to 45 minutes before the run.
Also, you can drink coffee after a run to speed up recovery.

8. Almonds

Benefits For Runners:

  • Almonds have a lot of benefits for runners as they contain a high nutrient density that helps keep the body healthy for running. Their consumption has been shown to improve oxidative stress, inflammation, etc.
  • Almonds are also a source of protein, healthy monounsaturated fats, and fiber. They contain vitamin E (an important antioxidant) as well as other key vitamins and minerals such as potassium, calcium, iron, phosphorous, vitamin B2, and magnesium.
  • Magnesium is an energy and endurance-boosting mineral essential for running performance, as it regulates muscle and nerve function. So, runners may require more magnesium than the average person. A quarter cup of almonds contains a quarter of your daily value of magnesium.
  • Eating whole almonds showed to improve endurance performance in trained athletes as some nutrients in almonds may contribute to carbohydrate reservation and utilization and effective oxygen utilization. 
  • Almonds can help reduce muscle damage, strengthen your bones, and boost energy to power through a run.
  • Almonds are filled with healthy fats and flavonoids that protect your heart and fight inflammation. 

When To Eat:
Half an hour before your run.
Also, almonds can be incorporated into the daily diet.
A 1 ounce (30 gr, about 23 almond nuts) per day will help meet essential nutrient needs.

9. Peanut Butter

Benefits For Runners:

  • Peanut butter is full of healthy nutrients. Natural peanut butter contains macronutrients, carbohydrates, fats, and protein.
  • Peanut butter provides long-lasting energy. It is high in calories which makes it perfect for long runs.
  • It also contains minerals that are essential for runners, such as calcium, magnesium, phosphorus, and potassium.
    Calcium helps keep your bones and muscles strong.
    Magnesium and phosphorus support your muscles and nervous system. They also help convert the food you eat into energy for your run.
    Potassium helps regulate your fluids, nerve signals, and muscle contractions.
  • It is a good source of vitamin E, niacin, and folic acid that help convert food to energy.
  • Peanut butter is low in saturated fat and cholesterol. Research shows that peanut butter raises good cholesterol while not causing weight gain or increasing LDL, the bad cholesterol.
    It mainly consists of monounsaturated and polyunsaturated fatty acids. These can help lower cholesterol levels in your blood.

When To Eat:

  • You can eat peanut butter on a cracker, or bread, about 2 hours before a run. Alternately, a tablespoon of peanut butter, 30 minutes before a run.
  • Peanut butter is also relatively high in protein, which makes it an ideal post-run food for runners.
close up photo of creamy peanut butter
Photo by Karolina Grabowska on Pexels.com

10. Salmon

Benefits For Runners:

  • Salmon is an excellent source of high-quality protein, and it is one of the best food sources of omega-3 fatty acids.
    Beyond improving heart health, omega-3 has been shown to possess several significant benefits for runners, including reduced inflammation, improved immune health, and better muscular blood flow that can enhance endurance performance.
  • Furthermore, the Omega-3s are great for reducing stiffness in joints and are ideal for runners who suffer from aching knees and hips. Unsurprisingly, many doctors prescribe fish oil to reduce the discomfort caused by joint problems.
  • The high level of vitamin D found in wild salmon may assist in increasing muscular strength.
  • Salmon is a protein-rich food that helps build muscle. So, athletes love salmon because it is a great ‘recovery food’ that is beneficial in rebuilding muscles and repairing connective tissues.

When To Eat:
The best time is after a run for recovery.

Summary

In conclusion, proper nutrition plays a vital role in the performance and overall health of runners.
The foods listed above provide a solid foundation for optimizing energy levels, enhancing recovery, and supporting endurance.

Remember to customize your diet based on your individual needs, training intensity, and goals. Don’t forget to stay hydrated and maintain a balanced approach to nutrition.
By incorporating these top foods for runners into your diet and adopting healthy eating habits, you can fuel your runs, improve your performance, and enjoy the many benefits that come with nourishing your body for optimal running.
So lace up your shoes, hit the road, and let nutrition be your ally on your running journey.

➤ Foods For Runners – Frequently Asked Questions

Are bananas good for runners?

Absolutely! Bananas are a fantastic choice for runners. They’re packed with potassium, magnesium, carbohydrates, vitamin C, and B6. These nutrients help maintain muscle function, prevent cramping, provide energy, and support immune function. Whether you enjoy a pre-run snack or a post-run replenishment, bananas are a convenient and nutritious option for runners.

Is peanut butter good for running?

Peanut butter is relatively high in protein. It also contains potassium, magnesium, and calcium. It raises good cholesterol, and although there are not many carbohydrates in peanut butter, it’s a perfect spread on high-carb foods such as bread or apples. So, you can eat peanut butter before a run or after running to assist with muscle growth and recovery.

Is yogurt good for runners?

Yogurt is one of the best foods for runners. Especially greek yogurt is an excellent source of protein for your muscles and carbs that is easy to digest before and after a run. Yogurt also provides lots of essential minerals such as calcium and vitamins. However, it is better to eat low-fat or fat-free yogurt.

Are sweet potatoes good for runners?

Of course, sweet potatoes are an ideal carbohydrate source for runners. They have a good balance between carbs, protein, fiber, and micronutrients. This makes sweet potatoes an excellent food to eat 2 to 3 hours before mid to long-distance runs.

What to eat before a run?

Before a run, you should prefer eating foods high in carbohydrates and low in fat, protein, and fiber. For longer runs, it is also important to eat foods that provide essential micronutrients for runners, such as potassium and magnesium, which play important roles in many bodily processes, including regulating muscle movement, the nervous system, and fluid balance.
The most suitable foods before a run are:
1) Bananas – Half an hour before your run.
2) Peanut Butter on a cracker or bread – Half an hour before your run.
3) Almonds – Half an hour before your run.
4) Yogurt – 30 to 60 minutes before a run.
5) Dark Chocolate – 1 to 2 hours before the run.
6) Sweet Potatoes – 2 to 3 hours before the run.
7) Beets – 2 to 3 hours before a run.
8) Whole Grain Cereals, Bread, and Pasta – 3 to 4 hours before the run.

➤ References

  1. Domínguez, R., Cuenca, E., Maté-Muñoz, J., García-Fernández, P., Serra-Paya, N., Estevan, M., Garnacho-Castaño, M. (2017, January 6). “Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes. A systematic review“. National Library of Medicine.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295087/
  2. Rudy Mawer, MSc, CISSN — Medically reviewed by Kathy W. Warwick, R.D., CDE, Nutrition (2016, Updated 2021): “How Caffeine Improves Exercise Performance”. Published by Healthline’s Medical Affairs.
    https://www.healthline.com/nutrition/caffeine-and-exercise
  3. Banafsheh Jafari Azad, Elnaz Daneshzad & Leila Azadbakht (2019). Peanut and cardiovascular disease risk factors: A systematic review and meta-analysis, Critical Reviews in Food Science and Nutrition, 60:7, 1123-1140, 2020.
    https://www.tandfonline.com/doi/full/10.1080/10408398.2018.1558395
  4. Thomas Watson (2021): “Should You Drink Coffee Before Running? Here’s How Much To Drink“. Published by Marathon Handbook.
    https://marathonhandbook.com/coffee-before-a-run/
  5. Liz Applegate, Ph.D. (2016): “Run Strong With Whole Grains“. Runner’s World.
    https://www.runnersworld.com/nutrition-weight-loss/a20811544/run-strong-with-whole-grains/
  6. “Why World-Class Athletes Rely on Peanut Butter” – Published by National Peanut Board.
    https://www.nationalpeanutboard.org/news/fueling-athlete.htm