What to eat before, during and after running to improve your performance

dailystar.co.uk:

foodspring helped us out with some guidance on the best way to eat to fuel your running. Here’s what they said: If you are eating two to three hours before you set off on your run, to give your food time to digest it should be high in quick digesting carbs, BCAAs and almost free of fibre and fat.

Examples of this are: white bread with honey or jam, bananas, dried fruit, a small serving of oatmeal and BCAA capsules.Avoid cheese, meat, whole grains, nuts, vegetables and anything that may be too heavy on your stomach.30-45 minutes before your run you can have a small high-carb snack such as bananas, dates, energy bars, or Energy Aminos if you don’t fancy eating, to give you that extra kick you need.If you’re running for over an hour, you may wish to add in some simple carbs in the form of energy gels which combine maltodextrin and dextrose or dried fruit.Electrolyte drinks are also key for replenishing your mineral stores of sodium, potassium, and magnesium.Nutrients can be absorbed the best 30-60 minutes after exercising so you want to refuel with carbs, protein, minerals and fluids as quickly as possible.

If you can’t stomach eating, a protein shake, banana and Recovery Aminos are the perfect way to kickstart your recovery.Within the next 1-1.5 hours you should then refuel with a balanced meal consisting of protein, fats and carbs.They added: “Alongside fuelling yourself with a varied and balanced diet, runners find themselves in particular need of the following nutrients: calcium, iron, zinc, magnesium, omega-3 and vitamins.”.