Fuelling your runs: Nutrition for 5-10K

Running a 5-10k is a great way to challenge yourself and improve your fitness. Whether you're a beginner or a seasoned runner, proper nutrition plays a crucial role in optimising your performance and recovery. Here are some essential tips to help you fuel your runs effectively:

1. Pre-Training Nutrition:

Before heading out for a run, it's important to ensure your body is adequately fuelled and hydrated. Aim for a high-carb snack 30-60 minutes before training. Consider options like a banana, a crumpet with jam, or a bowl of cereal. Avoid high-fat and high-fibre foods close to your workout time to prevent digestive discomfort.

2. Hydration:

Staying hydrated is essential, as even a 2% drop in hydration can lead to a significant decrease in performance. Sip on water throughout the day and consider a sports drink if you're running for over an hour.

3. Recovery Nutrition:

Post-run meals are crucial for muscle repair and replenishing glycogen stores. Aim for a carb-to-protein ratio of 3:1, such as 60g of carbs and 20g of protein. Options include a tuna mayo jacket potato or a protein shake with a piece of fruit.

4. Protein Intake:

Consistently consuming protein throughout the day aids in muscle recovery and growth. Aim for 0.3-0.5g of protein per kilogram of body weight, per meal (0.5 for mixed meals 0.3 for shakes). Don't forget to include slow-release protein before bed to support overnight recovery.

5. Managing Stress and Sleep:

High stress and poor sleep can hinder your performance and recovery. Try to "empty your stress glass" daily by engaging in relaxing activities and maintaining a consistent sleep schedule.

6. The Role of Fats:

Healthy fats are essential for hormone regulation and vitamin absorption. Ensure you're getting at least 1g of fat per kilogram of body weight each day to support your overall health.

By incorporating these nutrition strategies into your routine, you can enhance your running performance and recovery. Remember, every runner is unique, so listen to your body and adjust your nutrition plan as needed. Happy running!