Run, don’t walk, to this runners nutrition guide

Here’s what you need to eat for top running performance and recovery. ● Freeletics: Empowering you to become the greatest version of yourself. Meals for miles Athlete. Tired of sluggish runs or post-run cramps? Whether your nemesis is a 5k, 10k, a marathon or just your usual jog, how you fuel up matters. Eating the right foods in the right ratios at the right times can help you get you over the finish line or closer to that PB. [Get started]( Mighty mighty macros To get ready for race day (or your best run ever), start with the basics. Focus on your macronutrients—AKA your ‘big three’—to fuel your body and go the distance. First, carbs are your most important fuel source for exercise, but choosing the right type and amount is key. Fat is your secondary energy source, helping you crush that mileage. And finally, protein is needed for muscle recovery. Need ideas? Check the handy table below. How to fuel your runs 🔥 Early morning run A small snack like a piece of fruit, a handful of trail mix, or half an energy bar 30-60 minutes before. Late morning or afternoon run A low glycemic index (GI) breakfast or brunch like scrambled eggs with wholegrain bread, oatmeal, or a smoothie 2 hours before. Evening run A low GI dinner like whole wheat pasta, chicken, salmon or beans 2 hours before. During a run Light intra-run snacks like gels, bars, or bananas. After a run Granola with greek yogurt, a protein shake, a banana, peanut butter, quinoa, eggs, or turkey within 30 minutes of your run. What works best for you takes some trial and error, but once you find your fuel strategy, you’ll be chasing those PBs in no time. For some recommended amounts for athletes like you, check out our complete guide to nutrition for runners. [Get the guide]( The road to greatness Nothing fuels your progress quite like a personalized training plan and a Coach motivating you every step of the way. The Coach has a personalized workout menu to give you all the sweaty goodness you need. The old you can eat your dust. [Get the Coach](       [Instagram]( [Facebook]( [YouTube]( [TikTok](www.tiktok.com/@freeletics?lid=1i6qq3mdw2kv) [Blog]( [Forum]( You receive this email because you opted in at [Freeletics.com]( and decided to become truly fit. If you don't want to pursue that goal anymore, [you can unsubscribe from this list](. Copyright © 2024 Freeletics GmbH, All rights reserved. Freeletics GmbH - Berg-am-Laim-Straße 111 - 81673 Munich, Germany Court of jurisdiction: Munich, Amtsgericht München HRB 205346, VAT-ID: DE289794913 Managing Director: Daniel Sobhani