Should You Eat Before or After a Run?

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"Typically, if your run is lasting 45 minutes or longer, it is advantageous to eat something before and after a run," explains Hill."After a run of this length, it's recommended to consume a combination of carbohydrates and protein.

When your run is complete, it's important to have a little bit of protein along with carbs."A carbohydrate and protein combo is recommended after a run to restore the carb stores that were spent during the run and help your muscles recover," explains Hill."This could be in the form of a meal or hearty recovery snack."Hill recommends shooting for 0.3 g of protein per kg of body weight and two to three times that amount for carb intake.

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