Basic food items

Protein, fat, and carbohydrates are the three main fuel sources for your body. They provide energy for various bodily systems, including the brain, muscles, and heart. Maintaining a healthy carbohydrate diet is crucial. Carbohydrates, both simple and complex, digest slowly but supply energy steadily over time.

Protein

All diets need protein as one of their three main macronutrients. This class of amino acids, bound in lengthy chains, is essential for a wide variety of biological functions. An excellent way to feed your body, improve muscle mass, and expedite recovery from effort is to eat protein before a run. Protein-rich foods include, among many other things, low-fat Greek yogurt, tilapia, chickpeas, chicken breast, peanut butter, black beans, eggs, and almonds.

Various fruits

Fruit is a great pre-run snack because it has carbs and antioxidants, which makes it easier to recover from an intense workout. Berries, bananas, and apples are all excellent choices since they are low in fat and include protein, which makes you feel full longer and helps your muscles recover faster.

Fruit yoghurt

Yogurt is a great post-workout snack because it’s high in protein and low in fat, making it ideal for your long runs. Further, the calcium in it is great for building muscle and bone. Phosphorus, which is abundant in this food, helps the kidneys and nerves work properly, as well as stimulating the body to excrete sodium. Added vitamin D fortification also helps to support the immune system and bone density.