From Banana to Bagel: Your Go-To Guide for What to Eat Before Every Run
Fueling your run properly can be the difference between powering through with energy and hitting the wall mid-stride. For runners of all levels, nutrition—especially what you eat before a run—plays a pivotal role in performance, recovery, and overall health.
A well-planned runner's diet emphasizes balanced macronutrients to provide sustained energy, support muscle repair, and maintain hydration. Carbohydrates remain the cornerstone as the primary fuel source, typically comprising 60-65% of daily calories for most runners (with adjustments for sprinters needing more or ultra-endurance athletes sometimes less). Protein aids tissue repair and satiety (aim for 1.2-1.4g per kg body weight daily for endurance runners), while fats should stay moderate (20-35% of intake), focusing on healthy so...