Food (for) miles
What should women runners eat for better performance and quicker recovery? Jenna Hope, nutritionist for The Transformation Chef, has all the answers
NOURISH
Every calorie isn’t created equal. As runners, we can burn off a vast number of calories, but just how we choose to fuel our bodies in order to churn through those miles can have a huge effect on our strength, our endurance and our mental wellbeing. We’ve put together our favourite nutrition FAQs to help us all get the nutrition basics right.
I’m a runner. What should I eat during a normal week as opposed to when I’m training for a race?
“Lives are getting busier and less in the actual moment, and we spend more time on our phones and computers. This is positive in some ways, such as being able to connect globally, but it can have a negative impact on how much we are in the present, and how aware we are of our thoughts and feelings,” explains nutrition expert and personal trainer Chloe Bowler.
You should be eating more carbohydrates on your training days compared to your rest days
With that in mind you should be eating more carbohydrates on your training days compared to your rest days. It’s recommended that you eat a main meal rich in slow releasing carbohydrates and protein around twofour hours before your run. A rough guide for your carbohydrates would be to multiply your body weight in kg by 2 to get the number of carbohydrates (in grams) you should be eating. For instance, if you weigh 70kg, aim for 140g of carbohydrates. With regards to protein you should be looking at around a quarter of your body weight (in kg) eaten as protein in grams. For instance, if you weigh 70kg aim for around 17g of protein. And remember to stay well hydrated throughout the day too.
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Mar 2019
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