Sports nutrition for running

Sports nutrition for running

A practical running nutrition plan should match the duration and intensity of your session. For short easy runs, water and a balanced daily diet may be enough. Longer or harder sessions require a clearer plan for carbohydrates, hydration and recovery.

Before a run

Start well hydrated and choose a familiar carbohydrate-rich meal two to four hours before training or racing. Avoid experimenting with unfamiliar foods on race day. A compact pre-session product can be useful when a full meal is not practical.

During running

For prolonged exercise, use an individual carbohydrate target and practise it in training. Energy gels, chews and isotonic drinks make intake easier while moving. Take fluids according to conditions, sweat rate and access to aid stations.

After training

Recovery begins with fluid, carbohydrates and protein. After demanding sessions, a recovery drink or meal can help replenish glycogen and support muscle repair. Consistency across the training week matters more than a single product.

Race-day checklist

• Use only products tested during training.
• Plan when you will take each gel or drink.
• Adjust fluid intake for temperature and effort.
• Carry a small reserve in case the race takes longer than expected.