Nutrition Basics For Runners

Nutrition is often the most neglected part of a training programme, but when training for a race or just running to keep fit nutrition plays a key role. It is just as essential as the actual training programme. It does not matter whether you are a beginner, intermediate or advanced runner it is just as important.

If you have a good diet you will run well. The reason for this is that your body functions best, and your running will be improved when your diet includes the right foods, but it is also important to consume them at the right times.

Long runs (more than 90 minutes)

Pre Run Meal

Eat 2-3 hours before

Examples of Pre Run Meals

Banana, bagel and peanut butter
Toast and honey
Porridge, peanut butter and banana
Smoothie

During

During a run you can consume:

Gels

Jelly beans

Jelly babies

Everyone is different so it is really trial and error to what you like. There are so many brands you can choose from. eg powerbar, lucozade

If you are on a long run make sure you have water with you or you can buy some on route.

Post Run

It is important that you eat or drink something within the first 30 minutes of finishing your run.

This is when your muscles have been depleted and you have a 30 minute window where the body is very receptive to absorbing carbs back into the muscles. Nearly doubles the insulin response which results in more stored glycogen which is important. A shake or a recovery bar are good options because they are convenient and are quickly absorbed. I would recommend chocoloate milk. It is cheap and tastes yummy!!:) An hour later consume a meal comprising of protein and carbs. Ideally a ratio of 4:1 (carb – protein ratio).

Why carbohydrates and Protein:
Carbohydrates: are needed to replace energy loss during exercise .eg potato, pasta rice, bread

Protein: Will help replace the damaged tissue and rebuild the muscle after a hard running session or workout. Eg. Chicken, turkey, steak, mince, beans

After your run keep your fluid intake up.

Examples of a Post Run meal

Chicken salad sandwhich/wrap/Bagel

Pancake, peanut butter and banana

Jacket potato, beans, tuna, mince

Brown rice and chicken

Mushroom Omlette and sweet potato

Short runs (under an hour)

Make sure you eat a good meal beforehand and should have enough carbs in it to fuel you during your run.