Diet for Runners

Whether you’re starting out on a few kilometres, or you are training for a marathon, running can be extremely rewarding. There are a few ways to prepare for runs so that your body performs better and recovers faster, and so that you can enjoy the satisfaction of beating your previous time or distance.

Like with any form of training, there are specific foods that will increase your energy levels, ensure that your level of hydration stays constant, and keep your muscles from cramping up. There are also specific foods that should be avoided so that you don’t feel bloated, become tired quicker, or get nauseous during your run.

Meal Prep for Runners: A Runners Lunchbox

There are some ideal foods that runners should add onto their grocery list to snack on before, during, and after running.


Most runners aren’t keen to have a big meal before they start their run. Having too much to eat before you run can cause nausea and sometimes cramping in your stomach; it can also simply be downright uncomfortable. Having a snack like a handful of almonds before you run can prevent you feeling lightheaded due to hunger. Almonds are also a great source of vitamin E and antioxidants.


During your run, you may want to take a break to have some water, take a breath, and maybe enjoy the view (if you’re trail running). Eating an orange during this break will give you a small energy boost due to the fructose in the fruit, but it will also assist with muscle soreness afterwards because of the vitamin C content.


After your run, you need to eat foods that promote recovery. Muscles take quite a lot of strain during a run and, especially for new runners, you don’t want to be put off of running because your body is too stiff and sore afterwards. Eggs are an important source of protein, and protein repairs tissues and muscle fibres, allowing the body to heal faster.

Your quality of life depends on the fuel that you give your body, as well as the exercise that you choose to implement. Healthy fuel will develop a healthy body, and this can be done with the help of a professional. Slender Wonder is a great weight loss programme for anyone looking to improve their wellbeing. Contact us for more advice and information!

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