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Nutrition for Runners


Are you struggling to reach your personal best time in the lead-up to an event or race? Or perhaps you’re finding it difficult to recover well after exercise, and you’re finding that this is having a negative impact on your training. Or like many runners, do you find that sometimes during training, you tend to suffer from gastrointestinal problems when you run?

Do you have the right nutrition?

Many clients time and time again, who are really struggling to improve their exercise performance. And the common theme that I find amongst all of them is that they are not getting adequate nutrition in order to support that exercise.

Now, your running club may be really beneficial in terms of helping you with your technique or in preparation for an event or race, and in terms of rest or stretching. However, are they giving you sufficient advice when it comes to nutrition for your race, in preparation for it and during? 

Is your nutrition individualised to your sport and performance needs?

There is a multitude of really beneficial advice that’s available to everyone. However, this might work for some people, maybe most people, but if you really want to fine-tune your skills, then general recommendations will only get you so far. When it comes to further enhancing exercise performance, this is where a sports nutritionist can help you to fine-tune your nutrition, not only to suit your lifestyle or preferences, but really get you the results you want. So if you think you’ve tried absolutely everything but you’re still not hitting your goals, then maybe tailoring your nutrition will help you to optimise your sports performance.

Quick nutrition tips:

Here are some easy tips for you today that is important to know:

  1. Electrolytes need to be replaced after exercise and this can be done in your food or with supplements. Some of the key electrolytes are: 
  • Calcium – this can be found in dairy products.
  • Potassium – you can get this from avocados, bananas and coconut water.
  • Sodium – this can be replaced by adding sea salt or rock salt to your food.
  1. Fast releasing carbohydrates can provide a fast energy boost and will help you to recover. Some examples of fast releasing carbohydrates include sports drinks or gels and sugary food or beverages.
  2. Slow releasing carbohydrates provide a gradual source of energy. Some examples of slow releasing carbohydrates include oats, pasta, lentils, pulses and bananas.

Jane Aherne – Sports Nutritionist:

Our specialised sports nutritionist is available for seminars for YOUR sports club. This is great to try and separate the fact and the fad, and make sure that athletes fully understand the physiology behind their exercise and how nutrition can benefit that. What macronutrients you need, what ratio they need to be in, and also your micronutrients and what can help with recovery and just pushing you that extra mile, if that’s what you’re trying to do. I can also answer questions that are personal to your athletes and give them advice on looking after themselves while you’re trying to improve their running performance.


My top 3 tips for you today are:

  • Look after yourself and your body
  • Rest, recover and replenish your body
  • Enjoy the exercise!

If this article and video resonated with you then…

If you would like to achieve your goals, contact us here to provide us with your details and we will have one of our team members get in touch.

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