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What should I eat before a long run?

An example of an AI chatbot conversation about nutrition for runners.

😀
You

What should I eat before a long run?

MagicBuddy
MagicBuddy

It's best to eat a meal rich in carbohydrates and moderate in protein about 2-3 hours before your run. Foods like oatmeal, bananas, or a bagel with peanut butter are great options.

😀
You

How about during the run? What should I consume?

MagicBuddy
MagicBuddy

During long runs, consider consuming energy gels, chews, or sports drinks that provide carbohydrates and electrolytes. Aim for about 30-60 grams of carbs per hour.

😀
You

What should I eat after my run to recover?

MagicBuddy
MagicBuddy

After your run, focus on a meal that includes both protein and carbohydrates to aid recovery. A smoothie with protein powder, yogurt, and fruit or a chicken sandwich with whole grain bread are excellent choices.

😀
You

Are there any specific foods I should avoid?

MagicBuddy
MagicBuddy

Yes, it's best to avoid high-fat and high-fiber foods right before running, as they can cause digestive issues. Stick to easily digestible carbs.

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