Know what to eat and what not to eat before you run. - Know what to eat and what not to eat before running.

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A runner’s performance is not only determined by their practice, but also by their diet. Taking the right diet at the right time can improve running performance. In addition to this, it reduces the risk of disease and infection. So let us know what to eat before and after a run?

Do you want to eat before running?

If this question also comes to your mind, then the answer is yes. Eat something before running. Basically, doing any type of exercise, even running, requires energy. In this case, instant energy-boosting foods can be taken.

warm up — Don’t skip the warm-up. Image courtesy of Shutterstock.

Pre-workout intake of sodium, probiotic-rich foods, nitrates, antioxidants, carbohydrates, protein, low fat and less caffeine, according to a study published on the NCBI (National Center for Biotechnology Information) website lead to better athletic performance. Stamina and stamina will also increase. But they should be eaten at least three to four hours before running.

Here are some foods you can eat before your run

1 beet juice

Beet juice can be drunk before a run. According to an NCBI study, large amounts of nitrates are found in sugar beets. This nitrate compound can play an important role in increasing physical strength. Basically, when nitrate enters the body, it is converted into nitric oxide, which increases blood flow to the muscle by improving the dilation of blood vessels to the muscle.

2 bananas

Eating a banana before a run is also beneficial. Studies have found that bananas are high in nutrients like carbohydrates and potassium, which may be important in helping you exercise better and build muscle. Apart from that, consuming bananas before or after any exercise can provide energy for a long time.

Sabse zyaada energy deta hai banana — Bananas are the most energizing fruit. Image: Shutterstock

3 peanut butter

Peanut butter can also be eaten before a run. According to research, peanut butter contains carbohydrates. Carbohydrates are important pre-workout nutrients. Athletes consume glucose, mainly from carbohydrates, before running to reduce fatigue during running, as it is critical to make enough glycogen in the body to power muscles.

4 Water and Electrolytes

It is also important to drink water and electrolytes before running. It is generally considered useful to drink isotonic fluids, which contain electrolytes such as sodium, potassium, and chloride, which maintain fluids. Drinking liquid beverages with electrolytes and carbohydrates can also maintain your energy during prolonged exercise or running.