If you want to eat something before a leisurely run where you can chat with a running buddy, an extra recovery snack is often sufficient. You can also use your breakfast as a recovery meal after a morning run. Eat something like 15 to 25 grams of protein. Think of some (Greek) yogurt with blueberries or a shake.

Do you still feel like you want to eat something before you go out? Then choose something small such as half a banana or a spoonful of peanut butter. As a recovery snack, a toasted egg sandwich, a protein shake or oatmeal with milk works well. Also delicious: some salmon with rice and stir-fried vegetables for dinner after an afternoon or evening run.

For interval training that is often more intensive or an endurance run that requires more energy, you do need more carbohydrates. A banana with peanut butter, a breakfast cereal or some honey will do wonders. The advantage of this type of food is also that it is quickly converted into energy.