What you eat before, during, and after you run can make or break your training. Eat too little and you’ll bonk—that is, run out of energy to finish your run. Eat too much and you’ll find yourself running to the bathroom. Mid-run fuel—sports drinks, gels, gummy bears, etc.—helps you sustain energy to finish the effort.
BEFORE YOU RUN:
For energy, you need to eat something before any run lasting more than 60 minutes. Ideally, you should have a high-carb, low-fiber meal three to four hours before you plan to run. That period gives your body a chance to fully digest, and it reduces risk of mid-run stomach issues. However, if you’re running in the morning, it’s not always possible to leave that much time between your meal and your run. If you have at least an hour before your workout, eat about 50 grams of carbs (that’s equal to one Banana, 4/5 dates with 4/6 Almonds ).
For Long RUN, consider adding in a little protein, which will help sustain your energy levels.
(Pea-Nuts and Jaggery or 2 eggs is good option)
DURING YOUR RUN:
Taking in fuel—in the form of mostly carbohydrates—during training runs that exceed 60 minutes will help keep your blood sugar even and your energy levels high. Runners should consume about 30 to 60 grams of carbs per hour of exercise, and it’s best to spread that out over time intervals that work for you, such as every 20 minutes. You can get the right amount of carbs from a sports drinks (16 ounces Energy drinks or Dates, for example),
Real foods, like a quarter cup of raisins or two tablespoons of honey, also provide the right amount of easily digested carbs that will energize your run. Everyone’s tolerance for fuel is different, however, so the key is to find out what works for you during your training so you know what to take in on race day.
AFTER YOUR RUN:
Eating a mix of carbs and protein within 30 to 60 minutes post-run is crucial because it helps speed your body’s recovery. Carbs help restock spent glycogen (or energy) stores, while protein helps repair microscopic damage to muscle tissue. If you ran easy for less than 60 minutes, plan to have a small snack (like Idli/Upma/Poha) or whatever your next meal is, such as eating a breakfast of oatmeal with raisins, nuts, and a splash of milk after a morning run. If you ran hard or for longer than 60 minutes, you need something more substantial.
WHAT TO DRINK:
You need to drink enough before, during, and after your run to perform your best. Indeed, just 2 percent dehydration can slow you down. It’s especially important to stay on top of hydration during warm summer months, when you sweat more. While some experts recommend you stay hydrated by simply drinking when thirsty, others suggest you develop a customized plan by performing a sweat test—that is.
weighing yourself before and after exercise:
Any weight loss corresponds with fluid loss, so try to drink enough to replenish that weight. Before you run, you should have six to eight ounces of water, sports drink, or even coffee. While you are running, you should aim to take in three to six ounces every 15 to 20 minutes. Water is usually fine for runs in the 30- to 60-minute range. After runs longer than that, and you should consider a sports drink with carbs and electrolytes to replenish sodium.