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Nutrition tips for Runners

Sports nutrition is important for running because it provides the necessary energy and nutrients to fuel performance, enhance recovery, and support overall health. Proper nutrition can help runners improve endurance, prevent fatigue, reduce muscle damage, and optimise body composition. It is also essential for maintaining hydration and electrolyte balance during longer runs or in hot and humid conditions. Overall, a balanced diet that meets the specific needs of runners can help them achieve their goals and enjoy the sport.

What happens if you dont fuel before long runs?

If you don't fuel before long runs, your body may not have enough energy to sustain you during the run, which can lead to fatigue, dizziness, and even fainting. It's important to eat a balanced meal containing carbohydrates, protein, and healthy fats a few hours before a long run to ensure your body has enough fuel to perform at its best.

Simple nutrition tips for running

  • Include enough protein in your diet to support muscle repair and growth.

  • Eat a variety of fruits and vegetables to ensure a balanced intake of vitamins and minerals.

  • Avoid processed and sugary foods, as they can hinder performance and recovery.

It's great that you're already taking steps to fuel your body for your runs! Here are a few additional tips to keep in mind:

  • Don't forget about healthy fats! Incorporating sources of healthy fats, such as nuts, seeds, avocados, and fatty fish, can provide sustained energy and support overall health.

  • Timing is important. Eating a balanced meal or snack containing carbohydrates and protein within 30 minutes to an hour after your run can help with muscle recovery and replenishing glycogen stores.

  • Don't skimp on sleep. Getting enough rest is crucial for both physical and mental recovery, and can also help prevent injury.

  • Listen to your body. Everyone's nutritional needs are different, so pay attention to how your body responds to certain foods and adjust accordingly. And remember, it's okay to indulge in treats occasionally - balance is key!

Easy pre running snacks

Some easy pre-running snacks include a banana, a granola bar, apple slices with peanut butter, a handful of trail mix, or a smoothie made with fruit and yogurt. Just be sure to choose snacks that are easy to digest and won't weigh you down during your run.

Why to see a sports dietitian for running

A sports dietitian can provide personalized nutrition advice to help optimize your performance and recovery as a runner. They can help you develop a plan that takes into account your training goals, dietary preferences, and any food allergies or sensitivities you may have. Additionally, a sports dietitian can help you address any issues you may be experiencing with hydration, fueling, and nutrient deficiencies.

Want to find out more information on UK's best sports dietitians and how we can help you?

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