With Spring upon us and the running season kicking off, we’ll be talking about all running all month on the Neat blog. We’ll be sharing all our favourite tips and tricks to make sure you’re running stronger and faster this year than ever before. Which includes how you can fuel your running performance with simple supplementation...
Different methods of pre-run fuelling suit different people. Some find that eating something substantial a couple of hours beforehand (ideally that is high in protein) can hugely benefit their mid-run energy levels. We swear by a good bowl of protein oats, or an omelette packed with veggies. Others may find this makes them feel sluggish or sick, and prefer to keep it light, especially if training early in the morning. This is when a protein shake, simply mixed with water or your favourite milk, is perfect!
Caffeine is also a hugely effective tool for fuelling your runs, due to its impact on alertness and arousal. Although to be consumed in moderation, its a great alternative to chemical-laden pre-workout supplements... anyone for a flat white?
What you do after your run is just as crucial as your training itself. Good sleep, plenty of stretching & refuelling smart is essential to repair the muscle tissue you've broken down during exercise – which is where the amino acids comes in to help! Consuming plenty of whole-food sources of protein is a good start, but a sachet of whey protein and water will be absorbed even quicker, making it ideal for post-workout recovery. Don't forget to include a good portion of carbohydrates and micro-nutrients at your next meal too.
It should go without saying that hydrating with plenty of water is pretty essential. If you’ve had a particularly long and hot run, consider adding a pinch of salt to re-balance what has been lost in your sweat.
And for those really knocking up the the miles every week, it’s important to consider how anything else missing from your diet could be impacting your performance. Fish oil is said to fight inflammation and reduce lactic acid build up, therefore reducing muscle soreness. Vitamin D and Calcium will help to keep your bones nice and healthy too.
The Main Takeaway?
You can fuel your performance and enhance recovery without anything too fancy. A balanced diet, paired with some simple supplementation is enough, so don’t waste your money on anything with hundreds of ingredients that you don’t understand.