Great north run preparation 2: running nutrition AS exercise and food intake are both major contributors to energy balance they collectively need to be considered in an exercise programme. During prolonged aerobic exercise such as running, muscle glycogen (stored carbohydrates) and triacyglcerol (fat) are the major fuels which are utilised. So what does this mean? As we run we use stored energy in the body to allow our muscles to contract. Just like petrol in a car the harder we work the more is used and this used fuel needs to be replaced. The only way we can replace this is by consuming the correct fuels at the correct times. Frequent snacking throughout the day is the best way to avoid low blood sugar levels and tiredness during your run. By snacking I mean foods which are high in complex carbohydrates such as dry popcorn, cereal bars and fruits such as bananas and apples. It is essential to avoid fatty snacks such as crisps, nuts and chocolate, as they do not have the necessary fuels to aid you in your run. Although it is essential to eat little and often, it is important to not forget your main meals. These meals need to be structured to fit your lifestyle but eat light before a run and leave at least two hours between your meal and your run to avoid feeling heavy and lethargic. There are three macro-nutrients which need to be considered. So what do I eat? As discussed above your meals need to be eaten in conjunction with your exercise regime. Foods high in carbohydrates need to be eaten before a run. These meals should consist of pastas and grains as well as a small portion of protein such as fish (keep this to a minimum). After your run it is important to stock back up on carbohydrates to refuel on the glycogen you have just used up, but make sure this is little and often and avoid gorging yourself on a large meal. It is important to eat a good source of protein such as chicken or turkey in your after run meal to allow rapid muscle recovery. Last of all make sure that you consume plenty of water, before during and after a run. Drinking small sips throughout the day will allow you to remain hydrated and will stop the bloated feeling associated with drinking vast amounts of water in one go. | 
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