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Nutrition for running

jtcedinburgh
jtcedinburgh Posts: 117 Member
edited December 2024 in Health and Weight Loss
Hi folks,

I'm starting to get back into running, which I'm using as one of the 'building blocks' of my new healthy lifestyle (along with walking, attention to diet and weight training). I'm currently averaging around 25 miles per week (though this will probably reduce as we head into darker months). I also walk around 40-50 miles per week on top of this, and do perhaps two gym sessions. It's about all I can manage whilst working full-time!

From a runners point of view, is there anything I should be adding or avoiding in my diet? For instance, I must lose a heck of a lot of water via sweating, so should I be replenishing salt and stuff?

I'd love to hear from other runners - whether short distance runners or marathon types - and any tips and tricks they have learned to integrate running into an overall MFP-type fitness regime.

Ta!

Replies

  • RayahEllen
    RayahEllen Posts: 40 Member
    Following!
  • dkabambe
    dkabambe Posts: 544 Member
    As a new runner also interested to hear what others have to say.

    I used to do a lot of cycling and went to the gym 3 times a week - on long (90min+) or hot rides I would drink electrolyte drinks during, and a refuel type shake afterwards (carb-protein mix). Outside of that I didn't pay much attention to salts - I tried to eat fairly healthy but wasn't on a strict diet so figured I was getting enough of most nutrients anyway. Do note that this was all self-led and I didn't get any professional advice other than what I read online/in magazines. I lost weight, got stronger, fit and healthy (where did it all go?) so worked for me.
  • rybo
    rybo Posts: 5,424 Member
    Just eat a balanced diet. Being active you usually can have a higher salt intake but I wouldn't go out of my way to do so. There's no tricks or special diet for runners, although many typically eat a higher number of carbs to support their running.
  • VintageFeline
    VintageFeline Posts: 6,771 Member
    You can add some of those electrolyte sachets to your water but generally, just eat a varied diet and you should be good. I don't run massive distances but I am a sweaty bugger who does very hard workouts and I have no issues related to electrolyte loss. I have some Zero tablets (like Berocca) that I'll use if it's especially warm.

    I do better on workout days if I've had a good carby meal the night before but that's entirely personal, experiment a bit.
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