Power your next run

Know what to eat before your next run to help improve your fitness and stay injury free

For runners, food is more than simple nutrition, it’s an important fuel that can help boost your performance to the next level.

At the same time, not any food will give you an edge so it’s important to learn what food groups go well together and what and when the right things to eat are.

The four main food groups in particular runners needs as part of a healthy balanced diet are carbohydrates, protein, antioxidants and minerals such as potassium. Fibre and probiotics also help support stronger immunity. Together these can all provide the calories needed to power your run.

Bananas are great to eat at almost any time for a runner as they contain very little fat and are an easy-to-digest snack to fuel up on before your run. They’re also packed with carbs which help provide energy and potassium to fill the electrolyte loss during sweating.

This green superfood is packed with all the goodness a runner needs. It’s full of vitamin C to help prevent sore muscles after workouts and is also a good source of calcium, folic acid and vitamin K, which help keep our bones healthy. Eat raw as a snack or pair with a carb loaded pasta dish.

Start your day right with a bowl of oats. They provide plenty of carbs and are high in fibre. They’re also great at providing you with energy over a long period of time, helping feel fuller for longer.

Orange Juice
Packed with vitamin C, which helps prevent muscle fatigue especially after workouts, it’s also loaded with minerals and salts like potassium and magnesium that your body needs to help revive itself post run.

As well as knowing what food runners should consume, it’s just as important to know what food to avoid. Stay away from alcohol and energy drinks which can lead to dehydration, and while spicy food is great for increasing your metabolism, it can also cause heartburn.