Running Nutrition (part 2)

Nutrition is a personal thing and takes some trial and error to get right. It’s important to fuel yourself when you’re on a run if you’re planning on being out for an hour or more. It’s equally important to fuel yourself when you’ve finished your run.

Recovery:

At the end of your run it can be tempting to fall into the food cupboard and eat whatever’s there. This isn’t necessarily going to help you recover from your run, nor to prepare you for your next run or training session.

If you’re due a meal soon after your run there’s no need to have an additional snack. Make sure it’s a good meal with protein, carbohydrates and fats in it, as well as plenty of vegetables with all their essential nutrients. If you’re not due a meal within the first hour of returning from your run then a snack to replenish energy and provide some recovery fuel is a good idea. Protein is needed to help rebuild your muscles, and some carbohydrate is needed to help your body to make use of the protein. You may choose to have a protein shake, or to make a snack of nut butter on toast or yoghurt and cereal (other options are available, but these two spring to mind as quick and easy to prepare)

As well as eating for repair, do make sure you drink as well. Water is always good and you can jazz it up a bit with a little bit of orange juice and a pinch of salt.

My go to recovery drink, especially in winter is Ovaltine, but equally chocolate milk does a good job.

Your recovery will be better if you remember to eat sensibly before your run as well. Starting off well fuelled and hydrated will help your recovery as you won’t be filling too much of an energy deficit before you start.

If you’re looking to increase your running distance and want some advice and accountability to help you reach your goal, get in touch to find out how running coaching can help you