These are a great source of quick-acting carbohydrates, which can provide energy during a run. They are also rich in potassium, which can help regulate heart function and muscle contractions.
Oats are a good source of complex carbohydrates, which provide sustained energy for longer runs. They are also high in fiber and can help with digestion.
Brown rice is a good source of complex carbohydrates and can provide sustained energy for running. It is also a good source of B vitamins, which are important for energy metabolism.
Whole wheat bread is a good source of complex carbohydrates and can provide sustained energy for running. It is also a good source of fiber and B vitamins.
Chicken is a good source of lean protein, which is important for muscle recovery after a run. It is also rich in iron, which is important for transporting oxygen to the muscles.
Salmon is a good source of protein and omega-3 fatty acids, which can help reduce inflammation in the body. It is also a good source of B vitamins, which are important for energy metabolism.
Greek yogurt is a good source of protein and calcium, which is important for bone health. It is also rich in probiotics, which can help with digestion.
Spinach is a good source of iron, which is important for transporting oxygen to the muscles. It is also rich in vitamins and minerals, including vitamin K, which is important for bone health.
Berries are a good source of antioxidants, which can help reduce inflammation in the body. They are also rich in fiber and vitamins.
These can provide quick-acting carbohydrates and electrolytes in a long run. It is important to test these out during training to see how your body reacts to them.