Tag: Fueling for runs

Carbohydrates are the body's main source of energy during endurance exercise, making a carefully planned pre long run meal essential for sustained performance and preventing premature fatigue. The right nutrition strategy can be the difference between hitting a new personal best and hitting the wall.

Greek yogurt contains nearly double the protein of regular yogurt, making it a highly effective food for athletes. This exceptional nutritional profile is why Greek yogurt is good for runners, helping them power through tough training and recover more efficiently by repairing muscle and replenishing energy stores.

According to sports nutrition experts, a healthy mix of carbohydrates and protein before a workout can provide sustained energy and prevent a mid-run crash. Therefore, the question of whether you should eat yogurt before a run is not a simple yes or no, but rather depends on several key factors.

According to sports dietitians, proper nutrition can significantly enhance a runner's energy, endurance, and recovery by optimizing glycogen stores and muscle repair. This guide will help answer the key question: what to eat if I'm a runner? to ensure you are fueling your body for peak performance and faster recovery.

Yes, you do need to eat more on running days to properly fuel your activity and recovery. A runner logging just 50 miles a week can burn over 500 extra calories per day, necessitating a significant adjustment to their diet to avoid under-fueling and negative impacts on performance.

According to a 2018 review of 46 studies, exercise performance during longer aerobic workouts is improved by eating beforehand. For a shorter, more moderate session, like a 3-mile run, the decision of whether you **can I run 3 miles on an empty stomach** depends heavily on your goals, body, and tolerance.

Approximately 30-50% of endurance athletes experience gastrointestinal (GI) issues during or after intense exercise, a phenomenon often referred to as 'runner's gut'. A common trigger for this discomfort is consuming dairy products shortly before a run, which can lead to bloating, cramping, and a significant drop in performance, explaining why shouldn't you eat dairy before running.