Fuel your training

Correct nutrition is critical for getting the most out of your training. Fuel your engine with these simple tips from sports nutritionist, Aaron Deere. 

Before your run

Aim to eat a meal that includes a mixture of complex and simple carbohydrates – such as a wholegrain rice dish followed by some fruit – roughly two to three hours before your session, as this will help to top up your glycogen (stored energy) levels and provide you with quick and slow release energy, without making you feel bloated.

During your run

If your session lasts less than 90 minutes, you don’t need to worry about refuelling on the go, but you do need to ensure you are staying hydrated. Carry a water bottle with you to sip from as you go, especially when training when the weather is hot or humid.

After your run

You’ve got a two-hour window after your session when your body is primed for carbohydrate uptake, so try and replace as much glycogen as you can by consuming up to 180g of carbohydrates, ideally containing a mixture of glucose and fructose. A brown bread jam sandwich will provide ideal ratios of both, and tastes great!

Aaron Deere is a sports nutritionist at KX Gym in London and the developer of the Train Me fitness app. For more information, contact him at aaron.deere@trainme.fitness