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Endurance running requires a proper combination of physical training and proper nutrition to achieve optimal performance and avoid injury. In this blog, we will focus on how to fuel endurance for runners, including the right type and amount of nutrients to consume before, during, and after a run.


Before the Run:

It is crucial to fuel your body with the right type of food before your endurance run to ensure you have the energy and endurance to complete your workout. A meal high in carbohydrates, such as pasta, rice, or whole-grain bread, can provide the energy you need. You should also include some protein, such as chicken, fish, or beans, to help repair and build muscle tissue. A pre-run snack, such as a banana or energy bar, can also be useful, especially if you're running in the morning before breakfast.


During the Run:

During a long run, it is essential to replenish your energy stores, especially if your run will last longer than an hour. This can be done by consuming sports drinks that contain carbohydrates and electrolytes, such as sodium, potassium, and magnesium. Energy gels, chews, and bars are also convenient options to carry with you while running. It is essential to drink water regularly during your run, especially on hot and humid days, to stay hydrated.


After the Run:

After your run, it is crucial to replenish your body's energy stores and repair muscle tissue. Consuming a meal high in carbohydrates and protein within 30 minutes of finishing your run can help. A good example of a post-run meal could be grilled chicken with brown rice and steamed vegetables. It is also important to stay hydrated and drink water regularly after your run to help replenish fluid loss.


In conclusion, fuelling endurance for runners is crucial to maximize performance and avoid injury. It involves consuming a balanced combination of carbohydrates, protein, and hydration before, during, and after a run. Consult a registered dietitian or a sports nutritionist if you have any specific dietary requirements or concerns.

Remember, proper nutrition is an essential component of a successful training program. Fuelling your body with the right nutrients will not only help you perform at your best but also aid in recovery, reducing the risk of injury and ensuring you are ready to tackle your next run.

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