Best Pre-Run Fuel

An array of healthy foods, including fruits, nuts, vegetables and whole grains

 Looking for a way to perform at your best? Food and exercise are huge factors in what happens to your body. Feeding yourself certain beneficial foods can aid in your performance in many ways. Before going for a run, workout, or race you need energy to function. One time I asked one of my coaches if I should eat before a morning run and he said, "You can't drive a car without gas." Ever since then I have always made an effort to have something in my stomach before running. 

 Properly fueling your running helps minimize fatigue and speed up recovery. it's also important to not eat the wrong foods and the wrong amount. Another factor is how much physical activity you are going to be doing. Depending on your body, you may need to leave an hour or two before working out. These food items provide the natural boosts to help you get the best out of your activities.
Toast
There are many toppings that you can put on toast to make it into a nutritional snack. There are many toast recipes online as well. The toast itself is a good source of carbs and adding other ingredients will be good sources of protein and vitamins.
Light and healthy toppings include:
-Avocado
-Eggs
-Peanut Butter
-Fruit
-Seeds
-Honey

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Eggs
Eggs are more protein-heavy so they take longer to digest but they keep you well-fueled for longer runs. They can also have other things added to them and be cooked in different ways. The yolk is also beneficial as well because it contains Vitamin B with some fat as well.

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 Fruit (Banana, Blueberries, Apples)
Fruits are amazing energy providers. They can be made into snacks and meals and are the best for smoothies. They are a good carb source.
Bananas are full of potassium which helps to regulate muscle contraction and prevent cramping. They are a popular choice for people because they sit well in the stomach and go good with yogurt, peanut-butter, or granola.
Blueberries help boost your immune system with their antioxidants while also protecting you for longer runs and aid in recovery. In addition, they also can go atop things.
Apples are best for being on-the-go and are rich in quercetin, a powerhouse of a natural flavonoid.

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 Granola
Granola consists of rolled oats, nuts, honey or other sweeteners such as brown sugar, and sometimes puffed rice, that is usually baked until it is crisp, toasted and golden brown. Oats are high in fiber and iron while the seeds have heart-healthy unsaturated fats and some protein. Granola goes well in many recipes and is often in the form of granola bars too.
Almond Butter Granola - There is nothing better than homemade granola! It's quick/easy to make, it's cheaper and it's so much tastier! You can't beat that!

Sweet Potato
Sweet potatoes are high in vitamin C, and A and contain lots of carbs. This food item is great for your health and your performance.

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