Whether you’re a weekend jogger or training for a marathon, nutrition is the engine that powers your runs. At TIYA Fitness, we acknowledge that eating well isn’t just about healthy choices—it’s about aligning your diet to support endurance, aid recovery, and minimise the risk of injuries. Read on for strategies that help runners at every level excel on the track, trail, or treadmill.
Core Principles of Running Nutrition
- Carbohydrates
- The primary fuel source for runners. Opt for whole grains, fruits, and vegetables to maximise glycogen stores in muscles and liver.
- Proteins
- Critical for muscle repair and growth. Focus on lean proteins (chicken, fish, or plant-based sources like tofu) and space them evenly throughout the day.
- Healthy Fats
- Essential for sustained energy, particularly during longer, low-intensity runs. Reach for nuts, seeds, avocado, and oily fish to support heart health and reduce inflammation.
Timing Your Intake for Optimal Results
- Pre-Run
- Eat a balanced meal 2–3 hours before heading out. Keep it light on fat and fibre to avoid digestive issues.
- During-Run
- For runs over an hour, consider quick energy fixes like TIYA Fitness Hydration Pack fluids, gels, or sports chews to replenish electrolytes.
- Post-Run
- Combine carbs and protein within 30 minutes of finishing. A fruit smoothie with protein powder or a lean-chicken wrap can kick-start muscle repair.
Hydration: The Unsung Hero
- Stay Topped Up: Sip water consistently in the hours before a run.
- During: Use an insulated water bottle or carry a TIYA Running Hydration Vest for longer sessions.
- After: Replenish fluids lost to sweat—particularly important in hot or humid conditions. Add electrolytes if you’ve sweated profusely.
Conclusion
Fuel is power. By honing your diet to meet your energy and recovery needs, you’ll run stronger, recover quicker, and reduce your injury risk. TIYA Fitness is here to help you tailor your nutritional approach—so you can channel every bite and sip into meaningful progress on your fitness journey.