Welfare Wednesday

Welcome back to our self care month! This week we are focusing on Nutrition and how important it is for us runners, read on for some top tips and things to think about to ensure you’re keeping your body healthy and ready to tackle your runs!

It is so important to ensure we are getting proper nutrition to fuel training, aid recovery, and prevent injury. This involves consuming enough calories, carbohydrates, protein, and healthy fats, as well as staying hydrated and replenishing electrolytes, especially after longer runs and in the heat.

Top tips for runners…

Calories:

Ensure you're consuming enough calories to support your training volume and intensity. If you're constantly hungry or experiencing low energy, you may need to increase your calorie intake.

Carbohydrates:

Carbohydrates are the primary fuel source for runners, so prioritise them in your diet, especially before and after runs. Good sources include whole grains, fruits, vegetables, and low-fat dairy.

Protein:

Protein is essential for muscle repair and recovery after runs. Include lean protein sources like fish, poultry, beans, lentils, and tofu in your meals.

Healthy Fats:

Don't be afraid of healthy fats like those found in olive oil, avocado, and nuts. They are important for overall health.

Hydration:

Staying hydrated is crucial for performance and preventing injuries. Drink water throughout the day and consider electrolyte beverages during and after longer runs to replenish lost minerals.

Timing:

Pay attention to the timing of your meals and snacks, particularly around runs. A small, easily digestible carbohydrate snack 1-2 hours before a run can provide energy, while a meal with protein and carbohydrates should be consumed within a couple of hours after a run to aid recovery.

Gut Training:

Some runners experience digestive issues. Practices like avoiding high-fiber and high-FODMAP foods before runs and gradually increasing fiber intake can help with "the trots" or runner's poops.

Listen to Your Body:

Experiment with different foods and timings to see what works best for you. Don't be afraid to adjust your diet based on your individual needs and preferences.

Happy running 👟

The Welfare Team