Carbohydrates are your body's main source of energy when you run. They are stored in the form of glycogen in the muscles and liver, ready to be used during exercise. But not all carbohydrates are created equal!

• Complex carbohydrates (oats, wholewheat bread, brown rice, sweet potatoes) offer a gradual release of energy, avoiding spikes in blood sugar and sudden drops in energy.
• Simple carbohydrates (fruits like bananas, dates, honey) are perfect for a quick snack if you eat just before going for a run.

A good strategy is to eat a meal that is high in complex carbohydrates. 2 to 3 hours before a run and, if necessary, a faster snack 30 minutes before departure.

While carbohydrates are the main fuel for runners, fats also play an important role, especially in long-term efforts. Contrary to popular belief, some fats are beneficial and help improve stamina.

• Nuts (almonds, walnuts, hazelnuts) are rich in unsaturated fatty acids and proteins, offering a gradual energy supply without causing digestive heaviness.
• The lawyer is an excellent source of healthy fats, ideal for supporting effort on long runs.
• Coconut oil contains medium chain triglycerides (MCTs), which are rapidly converted into energy by the body.

Add a handful of almonds to your yogurt or an avocado slice to your wholewheat bread for an ideal breakfast before a run!

We often talk about food, but hydration is just as essential to optimize your performance. Even mild dehydration can lead to low energy and muscle cramps.

• Water remains the best ally of runners. Drinking enough throughout the day helps to avoid a deficit before starting the effort.
• Drinks rich in electrolytes (coconut water, isotonic drinks) help to make up for the loss of minerals, especially if you run in hot weather.
• Coffee or green tea can be beneficial in small quantities for a boost thanks to caffeine, but be careful not to abuse it to avoid dehydration.

A good reference point is to Drink between 500 ml and 1 L of water in the hours before your run to leave with a well-hydrated body.

To optimize your energy before a run, adopt a balanced diet adapted to your effort. Associate complex carbohydrates for long-lasting energy, good fats for stamina and optimal hydration to avoid dips in diet.

With these tips, you are ready to face your run with dynamism and performance!