There are more running specific foods now than ever before. Runners can choose gels, liquids or even chewy solids for their workouts. Here are some of the basics when it comes to fueling your running.
On efforts less than an hour, you can usually make it on water.For runs lasting an hour or more, bring your water bottle and something to eat. You should try to consume 100-200 calories for every 45 minutes. Some runners like fruit flavored gels, others like liquid electrolyte replacements like Gatorade, and still others prefer pretzels or fresh fruit.The important thing is to get something that works for your system. Try a few different kinds of fueling options, to see what works best for you.
Post run, you need to have at least 300-400 calories for recovery. You should aim for a good mix of protein, carbohydrates and good fats. A turkey sandwich with avocado on whole grain bread is a great example of a post run meal. The first hour after a run is critical to getting nutrients to your muscles, so that they can recover adequately. Make sure to refuel properly, and you will be stronger for your next run.