Nutrition

Liz says: 

“There’s no need to cut out foods you enjoy just because you’re in training. My favourite recovery food is carrot cake or a chocolate muffin, along with a big relax!”  

Food is your fuel for activity and performance.  It needs to provide a good supply of vitamins and minerals to help maintain energy levels, repair and regenerate stronger bones and muscles, and prevent injury and fatigue.  Eat foods as close to their natural source as possible, choosing fresh ingredients where you can.

A healthy, balanced diet consists of:

• 30 per cent - Fruit and vegetables - at least five servings per day
• 30 per cent - Bread, potatoes, rice and pasta - 6-11 servings per day
• 15 per cent - Milk and dairy products - two-four servings per day
• 15 per cent - Lean meat, fish and alternatives - two-three servings per day   
• 10 per cent - Fats and sugary foods - zero-two servings per day

Healthy eating tips to run better:

• Everything in moderation - Try to have a balanced diet consisting of carbohydrate (starchy foods), fruit and vegetables, fish and shellfish, meat, fat, milk and dairy. Limit alcohol, caffeine, salt and sugar.
• Five a-day keeps the doctor away - Try to eat five pieces of fruit a day to provide the body with essential vitamins and minerals.
• Stay hydrated - Try to drink between six-eight glasses of water per day. Increase your fluid intake on your running days and aim to drink three-four sips of fluid for every 10-15 minutes of running.
• Fuel up - Carbohydrate is the predominant source of fuel for running. Aim to have at least 70 grams of carbohydrate three-four hours before running, such as a bagel and a banana.
• Eating out - On longer runs (more than 60 minutes), aim to eat 30-60 grams of carbohydrate every hour.
• Revitalise the body - Eating 10-20 grams of protein immediately after running will aid the recovery process, such as nuts, dairy, meat, beans and pulses.
• Not all fats are bad - Try to limit you intake of saturated fat as this can increase your cholesterol level. One-third of your fat dietary intake should be saturated fat and two-thirds unsaturated.
• Eat all day - Rather than having three large meals a day, have five smaller ones throughout the day.
• Take a drink to bed - Drinking a glass of water throughout the night or first thing in the morning will help limit dehydration.

A healthy body weight can be achieved and maintained by enjoying regular physical activity and healthy eating!

More information

For specific enquiries, email gotraining@nspcc.org.uk. You can also download training plans here.

Please note: Neither the NSPCC, Liz Yelling nor Active Futures can be held responsible for any loss or injury resulting from any information contained within these training pages. Please ensure that you have taken medical advice from your GP before commencing your training and taking part in your event.