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Top 10 Nutrition Tips for Runners
Top 10 Nutrition Tips for Runners
Top 10 Nutrition Tips for Runners
Nov 7, 2025
Nov 7, 2025
Nov 7, 2025
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Runners
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Runners
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Runners
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Nurtition
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Nurtition
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Nurtition
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Tips
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Tips
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Tips
The recommendations below were created based on a general analysis and do not represent an absolute truth, nor are they the only viable option for an ideal “running nutrition."
Connect with your body and always pay attention to whether something is making you feel good or not. Respect possible intolerances and food preferences don’t try to force anything down just because others do it.
Talk to other runners, exchange experiences, and learn from what works for you.
The recommendations below were created based on a general analysis and do not represent an absolute truth, nor are they the only viable option for an ideal “running nutrition."
Connect with your body and always pay attention to whether something is making you feel good or not. Respect possible intolerances and food preferences don’t try to force anything down just because others do it.
Talk to other runners, exchange experiences, and learn from what works for you.
The recommendations below were created based on a general analysis and do not represent an absolute truth, nor are they the only viable option for an ideal “running nutrition."
Connect with your body and always pay attention to whether something is making you feel good or not. Respect possible intolerances and food preferences don’t try to force anything down just because others do it.
Talk to other runners, exchange experiences, and learn from what works for you.
Pre Workout
Pre Workout
Pre Workout
Consume 1 mashed banana or 1 slice of whole-grain bread with jelly 20 to 30 minutes before starting your workout.
These options are easy to digest and provide fast absorbing carbohydrates, giving you quick energy for the beginning of your training. They also help prevent feelings of weakness or a drop in performance during the first minutes of the activity.
Consume 1 mashed banana or 1 slice of whole-grain bread with jelly 20 to 30 minutes before starting your workout.
These options are easy to digest and provide fast absorbing carbohydrates, giving you quick energy for the beginning of your training. They also help prevent feelings of weakness or a drop in performance during the first minutes of the activity.
Consume 1 mashed banana or 1 slice of whole-grain bread with jelly 20 to 30 minutes before starting your workout.
These options are easy to digest and provide fast absorbing carbohydrates, giving you quick energy for the beginning of your training. They also help prevent feelings of weakness or a drop in performance during the first minutes of the activity.
Post Workout
Post Workout
Post Workout
After exercising, make sure to hydrate properly (300 ml of plain water) and eat a complete meal within a 90-minute window, or consume 30 g of protein mixed with water within 60 minutes.
This helps your body start the recovery process faster: the water rehydrates what you lost through sweat, and the protein supports muscle repair and growth.
After exercising, make sure to hydrate properly (300 ml of plain water) and eat a complete meal within a 90-minute window, or consume 30 g of protein mixed with water within 60 minutes.
This helps your body start the recovery process faster: the water rehydrates what you lost through sweat, and the protein supports muscle repair and growth.
After exercising, make sure to hydrate properly (300 ml of plain water) and eat a complete meal within a 90-minute window, or consume 30 g of protein mixed with water within 60 minutes.
This helps your body start the recovery process faster: the water rehydrates what you lost through sweat, and the protein supports muscle repair and growth.
Intra Workout
Intra Workout
Intra Workout
For training sessions lasting more than 1 hour, bring 1 carbohydrate gel and consume it every 40 minutes of exercise.
Carbohydrate gels provide quick and easily digestible energy, helping maintain stable blood sugar levels and preventing fatigue or sudden drops in performance. This steady source of fuel allows your body to keep up with the intensity of the workout, especially during long-distance runs or high-effort sessions. Taking gels at the right time helps you sustain your rhythm, avoid exhaustion, and finish your training strong.
For training sessions lasting more than 1 hour, bring 1 carbohydrate gel and consume it every 40 minutes of exercise.
Carbohydrate gels provide quick and easily digestible energy, helping maintain stable blood sugar levels and preventing fatigue or sudden drops in performance. This steady source of fuel allows your body to keep up with the intensity of the workout, especially during long-distance runs or high-effort sessions. Taking gels at the right time helps you sustain your rhythm, avoid exhaustion, and finish your training strong.
For training sessions lasting more than 1 hour, bring 1 carbohydrate gel and consume it every 40 minutes of exercise.
Carbohydrate gels provide quick and easily digestible energy, helping maintain stable blood sugar levels and preventing fatigue or sudden drops in performance. This steady source of fuel allows your body to keep up with the intensity of the workout, especially during long-distance runs or high-effort sessions. Taking gels at the right time helps you sustain your rhythm, avoid exhaustion, and finish your training strong.