6 top nutrition tips for runners
1. Carbs are king
This advice still stands. Quality carbohydrates are still your fuel of choice. Good sources of carbohydrate are bananas, brown rice, oatmeal, whole grain bread, whole wheat pasta and isotonic drinks.
2. Protein power
Protein helps your muscles recover and adapt to the hard miles you put in during training. Good sources of protein are meat, fish, eggs, cheese, yoghurt, nuts, beans and pulses.
3. Eat your greens
We gain most of our micronutrients from plants. Eating a rainbow of fruit and vegetables over the course of the day will keep you healthy - and away from the biscuit tin too!
4. Vitamins are overhyped
Avoid high doses of multivitamins as they can lower your adaptation to training. The only exception is if you have a cold. If so, vitamin C and Zinc will boost your immune system.
5. Fuel appropriately
If it's an easy jog over a couple of miles, keep your food intake light. For long runs, eat more beforehand but leave enough time so you’re not running with an uncomfortable stomach.
6. Practice makes perfect
Try nothing new on race day. Use your long run to practice your fuelling strategies for racing. Stick to no more than 240kcal from carbohydrates or 2-3 gels per hour. That’s all your body can absorb.