Pre and post run meals are an essential part of run activity. Running on an empty stomach may not be effective.
Pre run meal has to be high carb, to give you instant energy to run. The meal has to be taken minimum 30 minutes before running. If you are running in the morning you may include banana with chia seeds and give a gap of 30 - 40 minutes. An evening run meal can be oats peanut butter pudding.
Post run meal has to be high on protein to help and repair torn muscles. Grated beet, carrot with sesame seeds meal can be included. An egg omelette is also a great option.
Carbs are the main fuel source of providing energy to the brain.They are packed with carbs (for fuel) and lots of potassium. It helps in optimal nerve and muscle function during the workout. It will facilitate slow release of glucose into your bloodstream. Banana and oats are especially great for endurance workouts. They look after your glycogen needs.
Protein as post workout meal helps in decreasing the muscle protein breakdown.
Increase muscle protein synthesis (growth).
Restore glycogen stores.
Consuming an adequate amount of protein after a workout gives your body the amino acids it needs to repair and rebuild these proteins. It also gives you the building blocks required to build new muscle tissues.