Using Nutrition to Fuel Your Run

Whether you are a beginner or a seasoned marathon runner, the role of nutrition in powering your run cannot be underestimated. Let's discover how strategic nutrition can influence peak performance and post-run recovery.

Imagine your body as a high-performance car. To ensure it runs smoothly and efficiently, you need to fuel it with the right kind of energy. Start by building a balanced plate that includes a mix of complex carbohydrates, lean proteins, and healthy fats.

CARBOHYDRATES

Carbohydrates are your body's preferred energy source, especially during longer runs. Opt for whole grains like quinoa, rice, and oats to sustain your energy levels.

PROTEINS

Essential for muscle repair and recovery, lean proteins like chicken, beef, fish, beans, and tofu should find a place on your plate.

HEALTHY FATS 

Don't shy away from healthy fats like avocados, nuts, and olive oil. They provide a steady source of energy and support overall health.

TIMING

Before hitting the pavement, it's crucial to load up on the right fuel to ensure you have sufficient energy to get through your run. For best results, eat 1 to 2 hours before your run. This allows your body enough time to digest and convert those nutrients into the energy you need. If you are short on time, a protein rich snack 30-60 minutes before you run is suitable. 

HYDRATION

Prevent dehydration during running is to make sure you're hydrated before you begin. The best way to do this is to regularly sip throughout the day, not guzzle a litre right before your run. A basic guideline according to Running Warehouse Australia is 200 to 300mL of water every 10 to 20 minutes during a run, with 250ml within 30 minutes post run. For added support, consider incorporating Naked Harvest's BCAAs to help replenish electrolytes and enhance hydration during and after your workout.

RECOVERY

The aim of your post run meal should be to replenish energy stores, repairing muscles, and supporting overall recovery. Consume a well-rounded meal rich in protein, carbohydrates, and healthy fats within 30 minutes of finishing your run. The size of your post-run meal may vary based on the distance covered. A longer run calls for a substantial meal, while a shorter run may be complemented by a smaller, balanced meal.

LISTEN TO YOUR BODY

As a Nutritionist, I can't stress enough how crucial it is to listen to your body. Each person is unique, and what works for one person might not work for another. Pay attention to how your body responds to different foods and adjust your fuelling strategy accordingly.

Remember, fuelling your run is not just about what you eat but how you nourish your body as a whole. Adequate sleep, stress management, and overall well-being contribute significantly to your running performance. So, lace up those shoes, fuel your body right, and enjoy every stride of your running journey!