It goes without saying that you need fuel to run - just like how your car needs fuel to move! Before each run, its important to eat right to make sure you have enough energy. And after running, the right meal will help your muscles recover and get stronger, improving your strength and endurance for the next time you hit the road. Remember that your body is unique, these are just guidelines which you can adapt. Try to keep to familiar foods that you know your body accepts instead of trying out new foods which might upset your stomach.

When should I eat?

1. Eat a full meal 2-3 hours before, or a snack 30-60 minutes before a run of any distance.
2. For runs less than 45 minutes, you dont need to fuel during the run.
3. If you had a meal before your run (as per above), you will want to eat a snack 30-60 minutes after you start running.

Superfoods to supercharge your run

Pre-run

• Meals (2-3 hours before) or light snacks (30-60mins before) should consist of easily digested foods. try to ensure what you eat is low in fat, low in fibre, includes carbs, proteins and fluids. This could be a protein like dairy or egg whites paired with a carbohydrate like fresh fruit, fresh pressed juice or even honey. Try incorporating 1 or 2 palm-sized portions of protein, 1 or 2 fist-sized portions of veggies, 1 or 2 handfuls of carbs and 1 or 2 thumb-sized portions of fat
• Make sure you are familiar with the food you eat and don't try anything that you're not sure how your body will react to

• High-fat foods: Creamy sauces, fried foods, or foods made with a lot of butter or oil.
• High-fiber foods: Whole grains, beans, and fiber-rich veggies like cauliflower and broccoli 

• Bananas are a great source of natural, fast acting carbohydrates as well potassium. The carbs provide the glucose which fuels for your body during your exercise while the potassium helps maintain nerve and muscle functions. Have a banana around 30 minutes before you exercise to receive the benefits during your workout.
• Oats are another natural source of natural carbohydrates that are slowly digested by the body which steadily release energy throughout your workout and keep you going for longer. Have a bowl of oats with yogurt and berries at least 30 minutes before you exercise to help keep your energy levels up and train harder.
• Wholegrains another source of carbohydrates whole grain breads are a great base for a pre-workout meal. Try a couple of slices of wholegrain bread with honey, jam, peanut butter or eggs around 30 45 minutes before your workout.
• Apples and peanut butter a light snack which is packed with carbs, protein, vitamins and minerals which is quick, tasty and will fuel you through a light moderate intensity workout.
• Coffee leave out the sugar and add plenty of milk and coffee can be great before exercising. Apart from hydrating you the milk provides the carbs and protein to fuel your workout while the coffee puts a spring in your step.
• Fruit smoothies as long as you use all natural ingredients, including protein and leave out added sugar smoothies are great pre-workout. Try adding milk or yogurt for extra protein

During run

• Sports drinks: These drinks contain electrolytes, which you lose in sweat, and a high percentage of carbs to restore energy.
• Energy gels/bars: These concentrated packs contain sugar and other ingredients like electrolytes or caffeine and moderate amounts of protein, which helps your muscles recover.
• Other snacks: Dried fruit, packets of honey, gummy bears and other candies work just as well as their more expensive counterparts at restoring energy.
• Gummy bears/sugus - these little candies are easy to chew and give you a sugar boost
• Bananas/grapes/dried fruit - natural sugars, vitamins, and minerals.

Post run

• A protein shake
• A bagel with nut butter
• Greek yogurt with a piece of fruit.
• Chocolate milk and apples

Keeping hydrated