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Runners Eating Tips

Training for a marathon or any race requires a well-balanced diet to fuel your body, support recovery, and enhance performance. Here are some healthy eating tips:

What do you need?

  1. Carbohydrates: These are your primary energy source. Choose whole grains, fruits, vegetables, and legumes to keep your glycogen stores replenished.

  2. Proteins: Essential for muscle repair and recovery. Include lean meats, fish, eggs, dairy, legumes, and plant-based proteins like tofu and quinoa.

  3. Fats: Necessary for energy and overall health. Choose healthy fats such as avocados, nuts, seeds, olive oil, and fatty fish.

What do I eat before my run?

  1. Carb-Rich Meal: 2 - 3 hours before running, eat a meal rich in complex carbohydrates with a moderate amount of protein. For example, oatmeal with fruit and a sprinkle of nuts.

  2. Hydration: Drink plenty of water before your run. If running for more than an hour, consider a sports drink to maintain electrolyte balance.

  3. Avoid High-Fiber Foods: Just before running, to prevent digestive discomfort.

What do I do during Long Runs?

  1. Hydration: Drink water regularly. For runs over 60 minutes, use electrolyte drinks.

  2. Energy Gels/Bars: Consume easily digestible carbs to maintain energy levels.

What do I do Post-Run?

  1. Protein and Carbs: Within 30 minutes of finishing your run, consume a snack or meal with a 3:1 ratio of carbs to protein to replenish glycogen stores and aid muscle repair. A smoothie with banana, protein powder and almond milk works well.

  2. Hydration: Replenish lost fluids with water or a recovery drink.

General Eating Tips

  1. Eat a Variety of Foods: Ensure you get a range of nutrients needed for optimal health and performance.

  2. Stay Hydrated: Drink water throughout the day, not just during and after runs.

  3. Listen to Your Body: Pay attention to how different foods make you feel during training. Adjust your diet based on what gives you the best energy and recovery.

  4. Avoid Processed Foods: Limit intake of sugary snacks, fast food, and overly processed items that can cause energy crashes and poor recovery.

  5. Plan Your Meals: Ensure you have healthy meals and snacks ready, especially on busy training days.

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