Skip to main content
« Foam Rolling and Trigger Point 101 Tackling the mountains in Scotland at night in the Mighty Deerstalker »

What Should You Eat As A Runner?

Categories: Nutrition

This is such an open topic and there are lots of different varients that you need to take into consideration. 

A lot of it all settles down to what goals you're wanting to achieve. Whether thats to increase your energy levels as you run, or are you running for weight loss. 

On average a female burns 1800-2000 calories a day and a male 2000-2500, but these are very general and vary greatly on what you're doing. So if it's weight loss you're after keep these numbers in mind and you only need to reduce your calories by 500 to start to notice a difference. 

When it comes to running you need to think about when you're eating in relation to when you're going to go for a run. You don't want any poorly tummy's on you're run and needing to find the closest toilet. But also think about what you should eat afterwards to boost your energy levels again. 

It's always good to make sure to have a balanced diet. So make sure each meal you have contains a good amount of protein, carbs and fats to keep your energy levels high. 

As a runner you'll naturally burn sugar first, before you burn fat. This is why energy gels and sweets are needed when you're doing longer distances, but it's also harder to loose weight as your body has to work harder to burn fat.

You can train you're body to burn fat more effectively and quickly to then have it as your fuel source but this takes practise. 

If this is a topic you're interested in and want to know more information about, come to our next How To Have The Best Nutrition As a Runner workshop. To book your space on the workshop click on the button now. 

Buy Workshop Now

I'd love to know, what is your favourite pre and post race meal and what snack do you most effective during your race? 

For me Jelly Babies and Percy Pigs are a winner during a race. 


Gemma 'nutrition is key' Spackman'