5 types of running fuel foods have you thought of them

With the growing popularity of marathons, more and more runners are realizing that running is not just about the act itself; what you eat is also crucial. Eating the right foods can act as a fuel booster. Do you think this only refers to post-run sports drinks? That's just the most common fuel. What should you eat while running to make it easier and faster? If you eat right, even marshmallows can be effective.

Do not run on an empty stomach before running.

Many runners start running with the goal of losing weight, thinking that skipping a meal will help. However, running without eating may not necessarily lead to weight loss.

If you don't replenish energy before running, you won't get the necessary calories, which can lead to sluggishness, commonly known as 'laziness,' making you want to give up running.

Recommendation: Consume200-300calories of food an hour before running, such as a banana. Drink water1to1.5hours before running to ensure smooth excretion before starting. Additionally, during the run, you should replenish about15-20minutes with approximately250ml of water.

What to eat while running

The best foods for running are various grains, fruits, and vegetables, with limited sugar and fat. Nutritionists recommend that athletes get10%of their daily caloric intake from sugar.

Simple sugar molecules found in sports drinks and energy gels are quickly converted to glucose once ingested, providing the energy needed for exercise. Among them, sports drinks have the best simple sugar content, about6-7%. After running, muscles need to replenish glycogen stores, and simple sugars are more easily utilized than complex sugars.

Five food fuel boosters

Many runners find that energy gels cause stomach discomfort, so they can be replaced with food:

Raisins

Raisins are easily digested and absorbed, proving that small size can pack a big punch. In addition to raisins, dried mango and dried apple can also be considered.

Raisins are a great natural energy gel, and consuming a moderate amount after running can help restore energy.

Gummies

Gummies are small and easy to carry. Putting one in your mouth while running can provide sufficient sugar.

Honey+Green Tea

When you sweat, your body loses electrolytes, so many people use sports drinks to replenish energy during long-distance runs. However, sports drinks are not the only option; you can also brew a cup of honey green tea.

Tea contains a moderate amount of caffeine, and green tea has antioxidants that can stimulate physical performance. Honey contains iodine and potassium, both essential electrolytes. Combining honey and green tea creates an effective endurance drink.

Marshmallows

Many runners give up all snacks when they start running, thinking they lack nutrition. However, marshmallows are light and airy, so they won't upset your stomach. You can consume150-300calories of marshmallows per hour.

Orange Juice

On the other hand, you can add some iodine yourself for better results. Pour450grams of orange juice, mix with water at a1:1ratio, and finally add1teaspoon of salt to make an effective homemade energy drink.

Diluted orange juice has a high potassium content, providing electrolytes to the body and alleviating muscle fatigue.

(This article is reproduced from Zebra Sports, with some images from the internet. If there is any infringement, please inform us for deletion!)