Eating guidelines

Runners need  to have a healthy and balanced diet  to  prepare for their workouts.. Here some somel eating guidelines to get the most out of your food and your training.


1. Variation is key!: It is important you vary your diet. Don’t stick to the same food all the time. Different fruits and vegetables, meats and fish supply different nutrients so make sure you vary.

2. Drink, drink, drink!: You need over two litres of water a day. You can take water, herbal teas, fruit juice or sports drinks. Caffeine will dehydrate you, so limit tea and coffee. Don’t gulp but take small amounts of liquid through the day. Before, during and after heavy training we advise sports drink. The Biterunner app offers you a variety of electrolyte sports drinks.  For low intensity training(shorter then an hour) water will suffice.

3. Eat small meals, but more often:  As a runner you need more calories during the day than non-runners. It is better to spread them out with a small meal every three to four hours. It will will help maintain your energy levels throughout the day and keep you from feeling hungry.

4. Choose healthy snacks: Intense training makes you hungry. To avoid cravings and binging snack healthily it will prevent cravings for fatty foods. Eat your pre-exercise snack one to two hours before you exercise and your post-exercise snack straight after.

5.  Eat the food you like: Allow yourself small portions of the foods you love and not force yourself to eat foods you really don’t like. But that does not mean you should not try new foods!  In the long run, it will save you calories, because you’ll feel more satisfied and you’ll be less likely to get cravings and eat everything in your sight.

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