Fuel Your Run: Three Simple Nutrition Habits That Make a Big Difference
Why Nutrition Matters for Runners
Eat the rainbow: more plants = more performance.
Good nutrition fuels your body for performance, recovery, and mindset. While I’m not a dietician, I’ve learned a lot through experience—these three simple principles will transform the way you fuel your runs.
Eat More Plants
No matter your preferred diet—keto, carnivore, or Mediterranean—your body thrives on plants.
Plants provide essential fibre, nutrients, and antioxidants that support digestion, reduce inflammation, and improve recovery.
Coach’s Tip: Challenge yourself to “add” rather than “restrict.” Add colour to your plate every day.
Choose Carbohydrates Wisely
Carbs aren’t the enemy—refined carbohydrates are.
Highly processed white pasta, sugary sauces, and tinned foods often contain added sugar and stripped nutrients.
Check your labels: a can of tomatoes can contain up to two teaspoons of sugar!
Instead, focus on whole grains and complex carbs—brown rice, quinoa, oats, and root vegetables—to give you steady energy without the crash.
Ditch the Ultra-Processed Foods
If the ingredient list reads like a chemistry set, avoid it. Ultra-processed foods are hard for the body to recognise and can lead to sluggishness and poor recovery.
Smart fuel for a stronger, happier body.
