16 ways to eat right for running
Women's Fitness UK|April 2023
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
16 ways to eat right for running

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.

Esta historia es de la edición April 2023 de Women's Fitness UK.

Comience su prueba gratuita de Magzter GOLD de 7 días para acceder a miles de historias premium seleccionadas y a más de 9,000 revistas y periódicos.

Esta historia es de la edición April 2023 de Women's Fitness UK.

Comience su prueba gratuita de Magzter GOLD de 7 días para acceder a miles de historias premium seleccionadas y a más de 9,000 revistas y periódicos.

MÁS HISTORIAS DE WOMEN'S FITNESS UKVer todo
'Balance in Body & Mind is Important to the Life I Lead Now' - Paralympic champion swimmer Ellie Simmonds OBE talks about finding balance after retirement, learning to say no' and why she firmly believes that sport is for all
Women's Fitness UK

'Balance in Body & Mind is Important to the Life I Lead Now' - Paralympic champion swimmer Ellie Simmonds OBE talks about finding balance after retirement, learning to say no' and why she firmly believes that sport is for all

If you thought Ellie Simmonds would be swapping life in the fast lane for a slower pace when she announced her retirement from competitive swimming three years ago, you’d be mistaken. Because, according to the 29-year-old multiple world record breaker – who captured the hearts of the British public back in 2008 after winning her first Paralympic gold at the tender age of 13 – she’s not ready to slow down yet. In fact, she’s just getting started.

time-read
7 minutos  |
August 2024
Get lean AND FIT!
Women's Fitness UK

Get lean AND FIT!

Set yourself up for success with our foolproof two-week food and fitness plan

time-read
5 minutos  |
August 2024
'I used to watch as a fan- now I represent England!"
Women's Fitness UK

'I used to watch as a fan- now I represent England!"

Aged just 17, cricketer Sophie Ecclestone made her international debut for England Women. By 2020, she became the number one ranked bowler in the world a title she stills holds today. Here, she tells WF about her journey so far and her hopes to inspire the next generation of cricket stars.

time-read
2 minutos  |
August 2024
IF YOU GO DOWN TO THE WOODS...
Women's Fitness UK

IF YOU GO DOWN TO THE WOODS...

Find sanctuary in nature with the Women’s Fitness guide to forest bathing

time-read
5 minutos  |
August 2024
I'm grateful for the freedom I now feel'
Women's Fitness UK

I'm grateful for the freedom I now feel'

Eve Boggenpoel talks to Alice Liveing about her past abuse, the pressures of being a social media icon and how she turned her life around to find inner peace

time-read
3 minutos  |
August 2024
FIT TECH
Women's Fitness UK

FIT TECH

If you exercise without tracking it, did you exercise at all? Don’t take the risk of missing a session: strap the best running watch to your wrist with these top picks

time-read
3 minutos  |
August 2024
GOLDEN GIRLS
Women's Fitness UK

GOLDEN GIRLS

What’s it like to win an Olympic gold medal? And what does it take to stand at the top of the podium? We asked the women who know, and find out their ones to watch’ for Paris 2024

time-read
10+ minutos  |
August 2024
Olympic INSIDER
Women's Fitness UK

Olympic INSIDER

Olympian-turned-broadcaster Jeanette Kwakye reports on her love of sport, who she’s excited to watch at the Paris Games and why she loves dressage...

time-read
4 minutos  |
August 2024
5 ways to...LOWER STRESS LEVELS
Women's Fitness UK

5 ways to...LOWER STRESS LEVELS

Got a maxed-out to do’ list? Stay calm and collected with these food and lifestyle tips from nutritionist Rob Hobson

time-read
2 minutos  |
August 2024
CLOCK UP YOUR SUMMER STEPS!
Women's Fitness UK

CLOCK UP YOUR SUMMER STEPS!

Creator and founder of The WalkActive App, Joanna Hall is passionate about helping you get more from your walks. Here, she shares her top tips to reap the rewards from your rambles and walk yourself fitter, healthier and happier this summer

time-read
2 minutos  |
August 2024