what kind of food to eat before and after run

[Alibosslady73]

hi I have just done my first run of week 3 was really pleased with my self but the problem I have is I don’t eat the right foods don’t like fruit, salad only eat dry roasted and salted peanuts am trying to lose wait until I reach a bit milestone later in the year so any tips would be good

[Moosefacedgoose Graduate]

hi - I’m the same - diet is a big hurdle. This article has the official advice including diet healthunlocked.com/couchto5...

[XenaZelda Graduate]

i have an alpine yogurt and strawberry breakfast bar before i go out on a run, i have read a lot about eating food with carbohydrates to fuel the muscles, i eat a lot of pasta and rice dishes anyway, i like thin bagels with smoked salmon and cream cheese. i have gone off of veg over the years but try and incorporate it in some of my food, i find that a very small bowl of salad with my own mix and dressing with a bit of meat or fish on the side is quite yummy, and i eat greek yogurt with honey and slice strawberries and banana into it.

[XenaZelda Graduate in reply to XenaZelda]

oh sorry forgot to say i need to lose a bit of weight, i am not so much on a strict diet, but am eating smaller portions of dinner and eating more salady type stuff but still trying to get in a lot of carbohydrates and protein

[Cmoi Graduate]

Hi Alibosslady73 , for C25K you really don't need to eat anything additional before or after your runs, because you won't actually use up that much energy. Personally I prefer not to run until about an hour after I've eaten; others will find a shorter period of time just fine.

Making sure you're well-hydrated is also important. Plain water is absolutely fine for that, you don't need energy drinks.

Happy running!

[MissUnderstanding Administrator On a break Graduate]

I agree with Cmoi -nothing special needed for couch to 5k. I needed to experiment with when and what I ate before runs so I didn’t feel sick, but you don’t need extra fuel.

If you’re trying to lose weight, looking at your diet in general is the best way to do that. Health unlocked has a weight loss support board that could help with that. Could be worth a look?

I’ve found separating my running achievements from my weight has really helped my self esteem. Being proud of increasing how far I can run and what my body can do helps me make healthier choices about my diet. I aim for 80% healthy eating and don’t worry too much about the rest!

Really good luck to you. It’s not always easy but it’s worth it.

[Oldfloss Administrator Graduate]

You have had some great advice so maybe take a peek at the site MissUnderstanding mentioned.

healthunlocked.com/weight-l...

You can get all the nutrition you need in more ways than you may think!