Nutrition for runners

Macronutrients: carbohydrates are a quick source of energy, proteins support muscle regeneration and healthy fats provide long-lasting energy.

Pre-run nutrition: eat a light meal high in carbohydrates about 3–4 hours before running. Make sure whatever you eat is easily digestible.

Post-run nutrition: within 30 minutes of training, eat a snack containing carbohydrates and proteins to help promote recovery. After a hard running session, a recovery shake is a good way to rapidly refuel.

Fluid intake: drink enough water before and after running. If you’re going on a long run or it’s hot outside, it’s important to stay hydrated while running as well.

Snacks and meals between training sessions: practical options include energy bars, fruit or smoothies. Easily digestible, quick sources of energy are important here.