Jun 14, 2025
Times Now Digital, Ashima Sharda MahindraLeucine, a key amino acid for muscle protein synthesis, is found abundantly in eggs. Consuming eggs before a workout ensures a leucine boost, minimizing the body's ability to initiate muscle-building processes
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Bananas are rich in vitamin B6, which converts carbohydrates into usable energy. Running is an aerobic sport, so having a good source of easily accessible energy to eat before a run is important. It also helps maintain the same glucose levels as a sports drink
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Nut butter – especially almonds and peanuts – is a favourite of so many athletes. Both of these nuts are packed with vitamin E, iron, calcium and potassium. Both are high in monounsaturated fat content, but this has been linked to lowering the risk of heart disease.
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If you decide to start on empty, you should have enough energy stores to last for a shorter run. But if you have time for a light snack, a piece of toast with jam or half of an energy bar can be a good choice. Focus on carbohydrates and easy-to-digest foods
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Nuts are loaded with protein and vitamin E—an antioxidant that is rare in food sources. These nutrients help runners recover, lower their cholesterol levels, and reduce the risk of heart disease.
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It is a common feeling when your body uses up its energy stores too quickly. Dates are brimming with natural sugars – glucose, fructose, and sucrose – that deliver an instant boost and a steady supply of fuel
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A pre-run snack consists primarily of easily digestible carbs like crackers. Depending on how you tolerate dairy products, you can also add a cube of cheese for taste and energy.
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Full of slow-release carbs, Greek yogurt keeps you feeling energised throughout. It has a healthy mix of carbohydrates and protein, so it can be a good choice for before a run
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A bowl of oatmeal before a run can provide you with energy, due to its high carbohydrate content and easy digestibility. Regarded as a complex carbohydrate, oats release a steady stream of energy rather than causing a spike in blood sugar, restoring glycogen levels and ultimately preventing a 'sugar crash.'
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