Скачать или смотреть Running Fuel 101: Discover EXACTLY What to Eat Before, During & After Every Run

🏃‍♀️** What to Eat Before, During & After a Run – Complete Nutrition Guide for Runners** 🍌💧
Whether you're training for your first 5K or your next marathon, *what you eat and drink can make or break your performance.* In this video, we break down *running nutrition* in a simple, actionable way — with specific tips on what to eat *before, during, and after* your runs.

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📌 **Covered in this video**:

✅ **Pre-run fuel**:
– Ideal meal timing
– What to eat (carbs + light protein)
– Foods to avoid

✅ *During the run* (especially for runs over 60 minutes):
– When to use energy gels, bananas, or sports drinks
– Staying hydrated and maintaining electrolyte balance

✅ **Post-run recovery**:
– The 30-minute nutrition window
– Best recovery foods (protein + carbs combo)
– Hydration tips to speed up muscle recovery

✅ *Hydration strategy* for everyday training and race day:
– How much water to drink
– Signs of dehydration
– Balancing electrolytes

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🎯 *Why it matters:*
Improper fueling is one of the top reasons runners feel sluggish, hit the wall, or suffer injuries. By understanding basic **sports nutrition**, you can **improve performance, stay consistent, and avoid burnout**.

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📱 **Train smarter with #runxpert – the FREE running app built for beginners and experienced runners alike**:

runXpert is not just about logging your runs — it gives you *smart, structured running plans**, built-in **recovery days**, and **tracking tools* to ensure you stay injury-free and motivated.

🔹 Personalized training plans
🔹 Daily guidance and progress tracking
🔹 Built-in nutrition reminders
🔹 Coach & team mode for group training
🔹 Recovery alerts and upcoming event dashboard

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🧠 Bonus Tip:
Nutrition + consistency = breakthrough performance. Pair this video with a structured running plan from runXpert to see the real difference in 30 days or less.

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📢 *Who is this video for?*
– Beginner runners looking for clarity
– Half marathon & marathon trainees
– Coaches helping runners fuel smart
– Anyone who wants to make running easier, not harder

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💬 Drop a comment with your go-to running snack or hydration tip!
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