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Stocksy
Running 3.1 miles is no small feat.
Even if youre an experienced runner, upping your speed for a shorter distance can be a challenge.
Stocksy
to run your best or fastest, youll need to fuel up beforehand.
Of course, with a 5K, its a delicate balance for how to do so.
We asked the experts exactly what is best to eat beforerunning a 5K.
Meet the Experts
What Kind of Fuel Does Your Body Need Before a 5K Run?
Aim to have a snack 30-90 minutes before a run, she recommends.
Plus, you wont feel bloated or weighed down with too much food.
Dont forget to drink plenty of water pre-run, too, which will help keep you energized.
As important as what you eat is making sure you are well hydrated, Blatner says.
They are:
Cant decide?
Blatner especially loves smoothies pre-run because they are easy to digest and keep you hydrated.
The caffeine may give you a natural performance boost.
Thats why its important not to eat too much before you run and avoid anything thats too heavy.
Blatner says everyone is different when it comes to what works for them before running.
Thats why she recommends sticking to foods you know your body agrees with.
Post-Run Refuel
Refueling and recovery start as soon as you finish your run.
Try a milk-based smoothie with whey protein powder or have some cottage cheese with fruit, she recommends.
Once your body is cooled down and rested, you should return to normal, balanced meals.
And dont forget to drink plenty of water, Blatner adds.
Hydrate, hydrate, hydrate, after your run, she says.
Some of her favorites include:
