Nutritionist Laura Hilton explains how to ensure that the food served at family meal times will healthily fuel both athletic parents and growing children alike

Parents are oft en so focused on the needs of their children that their own get forgotten. Sometimes a parent will only notice how little she’s eaten that day once she’s halfway through a run. With a little forward planning, it’s possible to provide filling and enjoyable meals that off er every member of the family all the nutrients they need – and that will make running even more of a pleasure.

What to eat

Th e best fuel to consume before a run are carbohydrates that are low in fibre and which are served alongside minimal (if any) fat or protein. Fat is found in oil, butter, cheese, oily fish and fatty meat. Protein is found in dairy, meat, fish, nuts, eggs and soy-based products. Fibre is the indigestible part of plant-based foods.

Meals high in carbohydrates but low in fibre, fat and protein are the best choice, because all three of these nutrients slow down our rate of gastric emptying. Th is essentially means the rate at which it takes food to deposit energy into our bodies and move on out. If foods move slowly through our systems it takes us a long time to absorb their energy and also means we’re carrying those foods around with us for longer. Th is not only adds weight to the amount we’re carrying on a run, but can also cause problems for runners who suff er from gastric distress (oft en referred to as runners’ trots).