16 ways to eat right for running

Good nutrition is an integral part of performing well, feeling healthy and getting the most out of your running. Here are 16 ways to optimise eating

- By Fiona Bugler

1. TIME IT RIGHT

When you run, it’s important to eat at the right time so that you make the most efficient use of your fuel. And, if you’re trying to cut back on carbs, it matters even more. The guidance is to eat energy-rich carbohydrates in the two-hour window after you’ve exercised. At other times of the day, eat protein, fruit and vegetables, and drink plenty of water. If you’re consuming a fuel that isn’t going to be used, it will be stored as fat. If you consume most of your calories (especially carbs) after exercise, the fat-loss effect will be better, as your metabolism will burn the energy.

When it comes to eating before you exercise, save the carb-loading for sessions that are going to last longer than two hours, and stick to low-GI foods that won’t cause sugar level spikes and the resultant slump in energy. Some nutritionists point out that if you’re going to the gym for an hour and swig a carbohydrate drink, you could train your body to become carb dependent and, as a result, less efficient at using fat as fuel.

2. CHOOSE BROWN… KEEP IT WHOLESOME

As a rough guide, you need around fi ve-to-10 grams of carbohydrate per kilogram of body weight per day. Choose pulses (which are also protein rich) and wholegrains. For a simple rule, opt for brown – bread, rice, pasta. And don’t forget that you can get carbohydrates from a diet rich in colourful fruit and vegetables.