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Digital Subscriptions > Women’s Running > May-17 > THE WOMEN’S RUNNING NUTRITION GUIDE

THE WOMEN’S RUNNING NUTRITION GUIDE

EVER FOUND YOURSELF FLAGGING AT THE END OF A LONG RUN? OR DO YOUR LEGS TURN TO JELLY MIDRACE, OR FEEL LIKE LEAD THE DAY AFTER? THE SOLUTION COULD BE AS SIMPLE AS EATING AND DRINKING THE RIGHT THING AT THE RIGHT TIME. BUT WITH THOUSANDS OF RUNNING-RELATED SNACKS, DRINKS AND SUPPLEMENTS ON THE MARKET, HOW DO YOU KNOW WHAT TO TAKE AND WHEN? IN THE FIRST WOMEN’S RUNNING NUTRITION GUIDE, WE’LL SHOW YOU HOW TO STOCK UP SO YOU CAN SPEED UP…

THE WOMEN’S RUNNING NUTRITION GUIDE

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BE WELL

IT’S NOT JUST WHAT YOU EAT AND DRINK WHEN YOU RUN THAT HELPS YOU PERFORM WELL – TAKE A LOOK AT THESE HEALTHY SNACKS TO KEEP YOUR DAY-TO-DAY DIET ON TOP FORM

As a runner, it’s natural to feel that little bit more hungry between meals. However, when hunger sets in, it’s important to avoid high-sugar snacks, which will not only be detrimental to our health, but send our blood sugar levels sky high, causing a later dip in energy levels. Equally, choosing to hold off until our next meal will impair our ability to function and get through our workouts.

“Healthy snacks are a great way of sustaining your energy levels between meals,” explains Anita Bean, former British bodybuilding champion, nutritionist and best-selling author of The Complete Guide to Sports Nutrition. “If you’ve gone longer than three hours since your last meal, a pre-run snack will fuel your workout, and help you train harder. Similarly, a post-run snack will replenish your muscle fuel stores and promote faster recovery.”

These snacks will help sustain you throughout the day, are all nutritious and contain 200 calories or less. We’ve included some ‘toppers’ in here, too, to add to cereal, porridge or rice cakes for an extra energy and nutrition boost.

GOOD FULL STOP FRUIT & NUT BAR – MIXED NUTS FLAVOUR

£20.00 for 20 pack, goodfullstop.com

Gluten free, dairy free and even counting as one of your five a day, it’s hard not to feel virtuous when you tuck into one of these. This bar is packed with natural minerals and is a good source of fibre, too, contributing to healthy digestion.

LINWOODS SNACKETTES – BANANA AND COCONUT FLAVOUR

£1.69 per pack, linwoodshealthfoods.com

Packed with flaxseed, these are a good source of omega-3, and contain a decent 8g of protein, helping to keep you fuller for longer and assisting with post-run muscle recovery. They are gluten free, dairy free and contain no added sugar or salt.

GU ENERGY STROOPWAFEL – WILD BERRIES FLAVOUR

£30.24 for 16 pack, guenergy.co.uk

Combining complex and simple carbohydrates for immediate and slowrelease energy, these wafers make a great late afternoon snack if you’re heading out for a run in the evening. They contain 20mg of caffeine, too, to perk you up pre-run.

NAKD BAR – LEMON DRIZZLE FLAVOUR

£13.99 for 18 bars, naturalbalancefoods.co.uk

Nakd bars are renowned for containing very few – but all-natural – ingredients and this limited edition flavour is no different. Loaded with dates and raisins, simple carbohydrates that can be quickly digested and turned to energy, they’re great for a pre-run pick-me-up and count as one of your five a day.

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About Women’s Running

In the May issue of Women's Running, on sale 30 March, we're getting you ready to run faster this spring! We've got the perfect 10K training plans for you, whether you're a first-timer, a gym bunny or looking to grab an amazing personal best this summer. Racing a spring marathon? Find out the secrets to success from the people working behind the scenes - everyone from first aiders to pacers to race photographers share their tips for staying on target (and grabbing some race pics to be proud of!). In this month's Trail Zone, find out why running in green spaces is so good for your mind and body. And don't miss the first ever Women's Running Nutrition Guide: your complete rundown of what to eat and drink to run faster, recover better and stay strong when you're training hard.