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Think of your body as a car and carbohydrates as its fuel. The body breaks down carbs into glucose, which keeps muscles moving. The American College of Sports Medicine recommends that athletes aim for a daily carbohydrate intake of 6 to 10 grams per kg of body weight. Carbs keep you going, but protein helps you recover. After a long run, your muscles need protein to repair and strengthen. Before and during your run, focus on carbs like bananas, oatmeal, or energy gels. After your run, get some protein—maybe a smoothie, eggs, or Greek yogurt—to help your muscles bounce back.
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