One of the best exercises that is bound to gain favor with any fitness freak is running. Running and jogging are the most effective ways for not just losing weight, but also for staying in shape. However, one aspect of this routine that is often neglected is the diet part. Yes, as inconspicuous as it may seem, diet plays an important role in determining the efficiency with which, you are able to run. You need to know what you should eat before as well as after running, so as to ensure that you gain maximum benefits from your exercise routine. Essential Food Groups Carbohydrates The best thing to eat before jogging or running would be foods rich in carbohydrates. Carbohydrates are the main source of energy for the body and the carbohydrates that are stored in the muscles and the liver, are specifically used while running. The best foods are cereals or toast with fresh fruits for breakfast, or even whole grains and vegetables. However, you need to ensure that you are not too full nor are the carbohydrates are getting converted to sugars, which will give you a sugar rush. Hence, you can have a banana, a slice of toast, or something that is high in fiber. Fats If you can't seem to keep your hands off at least something that is high in calories, or at least tasty enough to satiate your craving rather than your appetite, then believe it or not, the time to give in to that craving is just before you jog or run. If you're wondering about what are the foods that fall under the 'fat' category, then hold your horses, for this does not mean you can snack on a chocolate bar. The body needs fats to sustain basic functioning and to maintain its normal activities while running. However, consumption of too much fat may divert the blood flow to the stomach, which in turn, may lead to less blood and oxygen reaching the muscles. Hence, ensure that the fat that you eat is obtained from sources like, salmon and olive oil, or perhaps a slice of bread with peanut butter. Proteins Consuming enough proteins before running, will greatly decrease your chances of landing with sore muscles after running. This is because, proteins help in aiding the post running muscle damage, i.e., the sore muscles. This damage is repaired with the help of a high protein diet. In fact, besides proteins being one of the main food groups to be ingested before a running schedule, these are great to have even after running. Water It goes without saying that staying hydrated is the key to remaining fit enough to run. Dehydration greatly impairs your running efficiency and it also makes you feel tired easily. Due to sweating, the body is greatly susceptible to dehydration. Also, the body and muscles find it easier to get rid of metabolic products, if there is enough water in the body. Although the connection between sore muscles and lactic acid is under research and people are not sure about, whether this connection is for real or not, the fact is that water does help to prevent the muscles from becoming fatigued. Drinking enough of water is important to ensure that your muscles maintain their tone. This is because, if you do not drink enough water, then your body muscles are more prone to cramping. However, you shouldn't drink water immediately before or after running. Give your body some time to relax and then drink water. Many people have lemon water in the morning before they go for a run because they claim that it rejuvenates them. Although all the above mentioned food groups help in some or the other way, it is important to remember that you should eat at least an hour or two before running. The best way to go about this is to talk to your nutritionist for details, so that he can guide you correctly by determining what combination of foods would work best for you.