What to Eat Before a Run, According to a Sports Dietitian

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Whole Grain Toast with Nut Butter:

Provides a good balance of carbohydrates and healthy fats for sustained energy.

Banana with Peanut Butter:

Offers a quick source of carbohydrates and a small amount of protein and fat.

Oatmeal with Berries:

Complex carbohydrates from oats, along with antioxidants and vitamins from berries.

Greek Yogurt with Honey and Granola:

Combines protein from yogurt with carbohydrates from honey and granola.

Energy Bars:

Look for bars with a good balance of carbohydrates, protein, and some healthy fats.

Smoothie with Fruit and Protein:

Blend fruits, such as banana or berries, with Greek yogurt or protein powder for a nutrient-packed drink.

Brown Rice:

A more substantial option, providing a mix of carbohydrates, protein, and fiber for sustained energy.

Chicken Sandwich on Whole Grain Bread:

A balanced mix of carbohydrates and protein, but keep it light to avoid feeling too full.

Low-Fat Cottage Cheese:

A combination of protein and carbohydrates, with the natural sugars in pineapple providing a quick energy boost.

Hydration is Key:

Don't forget to hydrate well before your run. Water is generally sufficient, but for longer runs or intense workouts.


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