Ideas For Healthy Supplies Before Running Sports


Weekends are the perfect time to exercise after 5 busy days of work. Usually, people choose running, which is easy to do and is currently a trend. Before doing this, let’s prepare a healthy meal for consumption! Good intake is useful for increasing your stamina when running.

So, so that the benefits you get are more optimal, here are some foods that are good to eat before running:


One egg meets about 10% of your daily protein requirement. The protein in eggs contains all the essential amino acids the body’s muscles need. In the end, the protein in eggs can help with muscle recovery and help muscles less tired after running.

You do not need to worry about cholesterol in eggs. Research has shown that egg eats have a lower risk of developing heart disease than those who avoid eggs.


One of the benefits of running is maintaining heart health. However, the benefits can be felt more if you eat almonds before starting a run.

Research has shown that eating almonds several times a week can lower cholesterol levels, especially the type of LDL cholesterol (bad cholesterol) that can clog arteries. Or in other words, almonds are quite effective in helping reduce the risk of heart disease.

Whole grain cereals with protein

While many cereals are made from refined grains and mixed with sugar, choose whole-grain cereals that offer at least 5 grams of fiber and at least 8 grams of protein.

Dietary fiber from whole grains helps reduce cholesterol levels, lowers the risk of heart disease, and helps with healthy bowel function. So, digestion becomes smoother.


This may come as a surprise because oranges are usually avoided before exercise because they are believed to irritate the stomach, especially sour oranges. However, eating enough oranges can lower the risk of muscle soreness after strenuous exercise such as running.

Whole wheat bread

Runners need at least 3 to 6 one-ounce servings of whole grains a day, and eating whole grain bread is an easy way to replace that. Interestingly, whole wheat bread helps runners lose weight.

One study showed that women who ate whole-grain bread weighed better than those who ate refined white bread.

Dark chocolate

Chocolate contains powerful antioxidants called flavonols that can improve heart health. Other studies have shown that the flavonols in chocolate reduce inflammation and help prevent blood substances from becoming sticky, making them harmful to the body. 

However, not just any chocolate that can be used. First, choose dark chocolate, which generally contains more flavonols than milk chocolate. In addition, the way cocoa beans are processed must also be considered because they can affect the potential of flavanols.


Runners need about 50-75 percent more protein than people who don’t run regularly. Because eating chicken can help rebuild muscles and improve recovery after strenuous exercise such as running.

Apart from protein, chicken contains selenium, a trace element that helps protect muscles from free radical damage that can occur during running. Not only that, chicken contains niacin and B vitamins which help regulate fat burning during running.


Apart from being a rich source of protein and calcium, consuming yogurt can increase the number of healthy bacteria your digestive tract needs to function optimally.


Even though it is low in fiber content (only 0.4 g per 100 grams), watermelon is a good source of vitamin C.

In addition, watermelon is also rich in several vitamins and minerals that are good for the body. Call it potassium, copper, vitamin B5, and vitamin A.

Watermelon is also rich in calories and citrulline, which can help reduce fatigue after exercise.


Broccoli can be eaten raw or cooked. Raw broccoli contains 90 percent water, 7 percent carbohydrates, 3 percent protein, and no fat content.

Vitamins and minerals obtained from broccoli include vitamin K, calcium, magnesium, zinc, and phosphorus.

These green vegetables also contain very low calories. This combination makes broccoli good for weight loss programs and maintaining healthy bones.


Salmon is a food rich in omega-3 and protein, which functions to restore health after running. Plus the content of vitamin D, this fatty fish is very good for increasing bone strength.

Now, that is a line of food that you can bring as a healthy provision before running. Besides being able to support stamina while running, Vilitra and Fildena Super Active are also very good for your physical health.


Beets are low in calories but high in the vitamins and minerals you need. These bright purple tubers contain protein, fiber, vitamin C, folate, vitamin B6, magnesium, potassium, and phosphorus.

This fruit is also low in fat, so it is good for those of you who are dieting. This combination of nutrients is indeed very suitable for those of you who are looking to lose weight.

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