How To Fuel Every Type Of Workout

Carbs Are Your Main Energy Source

“Carbs are a runner’s preferred energy source. Stored in your muscles in the form of glycogen, carbs are converted back into glucose as your glucose levels drop during exercise. This helps your body maintain a steady glucose supply, preventing fatigue. One of the tell-tale signs that you’re not fuelling your running properly with adequate carbs is consistent fatigue or low energy, a decline in your running performance, or an inability to complete your usual weekly training. If you run regularly, most of your calories should come from carbs – aim for around 60% of your total daily intake. Focus on a consistent intake throughout the day of complex carbs like wholegrains, fruits and vegetables. The exception is if you need a quick pre-workout boost. If you have less than an hour until your session, opt for easy-to-digest carbs like bananas or toast with honey or jam.” – Melanie Wilkinson, sports nutritionist at The Body Lab

Protein is Just As Important

“Due to the way your muscles work during a run, it’s critical to consume adequate protein to keep muscles strong. Protein also plays a role in both optimising bone health and immunity, so aim for around 2g of protein per kg of your bodyweight if you’re running regularly. Muscle protein synthesis in response to a meal has been found to be elevated for up to 24 hours post-exercise, so think about your protein intake across the day, not just immediately after your session. Don’t cut calories if you’re a keen runner, either. Ensuring optimal calories daily is vital to fuel running performance. Look for changes in your body composition, a reduction in performance or feelings of tiredness – if you notice significant changes, chances are you should be fuelling more.” – Lily Chapman, performance coach & sport nutritionist at P3RFORM

A 3:1 Ratio Is Optimal

“After a high-intensity session, it’s important to replenish glycogen stores in the body, and this is more efficient when done shortly afterwards. Alongside this, include 20-25g of protein to aid muscle repair – a 3:1 ratio of carbs to protein is a great balance. There’s no need to overcomplicate it – think a tuna and avocado sandwich or bagel; homemade egg fried rice with peas; Greek yoghurt with muesli, nuts and fresh fruit; homemade chicken and tomato pasta; or a smoothie made with protein powder and banana.” – Rob Hobson, registered sports nutritionist 

Sports Drinks Can Replace Electrolytes

“Water will suffice for runs under 60 minutes, but if you’re running for longer than an hour, think about replacing lost electrolytes with a supplement or sports drink. Magnesium and potassium are two key electrolytes – they can be found in nuts, seeds, wholegrains, bananas and sweet potatoes – so up your intake of these foods if you’re exercising intensely.” – Melanie

Iron Is Important At Certain Points In Your Cycle

“Iron transports oxygen to the working muscles, thereby sustaining performance. Iron is particularly important for menstruating women due to the iron loss that occurs during your period. Studies show runners have higher iron needs, so consider topping up your intake with lean meat, green vegetables and fortified cereals.” – Melanie

Your Vitamin D Level Matters

“Vitamin D is needed for strong, healthy bones, and research shows sub-optimal intake of vitamin D can greatly increase the risk of stress fracture in runners. Evidence also suggests low vitamin D levels increase the risk of muscle and other soft tissue injuries, especially in the lower half of the body. Vitamin D will also support the immune system, which can be affected by high-intensity training.” – Melanie

It’s All About Balance

“Protein and carbs are the most important macros to consider when strength training. Protein supports muscle repair and growth, while carbs provide the energy for an intense workout. However, healthy fats also play a role in strength gains as they aid the absorption of fat-soluble vitamins like vitamins A, D, E and K, which are key for optimal muscle function. Vitamin E, for example, helps tackle inflammation caused by exercise. Eating more wholegrains, seeds, nuts and dark green leafy vegetables will protect cells against damage and enhance recovery, immune health and muscle growth.” – Abigail Roberts, sports nutritionist at Bulk 

Protein Should Be Spread Across The Day

“When resistance training is part of your routine, studies show the body needs a regular supply of amino acids – the building blocks of protein – to keep you fuelled and to build lean muscle. If you are looking to tone up, aim for 1.6-2g per kg of your bodyweight daily, ideally distributed every three to four hours across the day. Aim for at least 25g of protein in each meal.” – Lily

A Low-Carb Diet Isn’t A Good Idea

“Although carbs don’t play as direct a role as protein in building muscle, they’re still key to the process. To promote muscle growth and sculpt a leaner body, you need to progressively overload to stress muscle fibres. Without carbs, you wouldn’t have the energy to exercise at the necessary intensity to see change. Consuming carbs will also delay fatigue onset and reduce the rate of perceived exertion.” – Lily

Creatine Can Help Build Lean Muscle

“Creatine is an amino acid that occurs naturally in the body, but taking it in supplement form can boost its availability to our muscles to increase performance. It works by helping the body to use the energy stored in the muscles when you are lifting heavy weights, meaning you can work harder, lift heavier and feel less tired during your workouts. Creatine supplementation can also help muscles recover faster after a workout. One study showed that female athletes who supplemented with creatine not only had greater upper body strength, but also had a significant reduction in the percentage of body fat after five weeks of supplementing. Aim for 3-5g daily.” – Lily