Nutrition and hydration
What to eat and drink around a run, and when electrolytes and energy gels earn their place. Prices are list prices on the day checked.
What to eat before a run, and how long beforeWhat to eat before running and when: a meal two to three hours ahead, a small snack 30 to 60 minutes ahead, easy foods, and when running fasted is fine.7 min read- What to eat after a runCarbs and protein, when to eat them, and easy meals and snacks.6 min read
- How much water to drink when runningBefore, during and after, and how to tell if you drank enough.6 min read
- Electrolytes for running: when you need themWhen water is enough, and a few drinks, tablets and powders with list prices.6 min read
- Energy gels for running: do you need them?How long a run needs to be, how many to take, and common gels with prices.6 min read
- Running to lose weight: what to eatA small calorie gap, enough protein, and why less food plus more running backfires.6 min read
- Caffeine before running: how much and whenHow much caffeine helps a run, how long before, and when to skip it.6 min read
- Carb loading for a half marathon: do you need it?Who benefits, how many grams, a sample menu and the mistakes to avoid.6 min read
- Protein for runners: how much you needGrams per day and per meal, food examples, and whether you need a shake.6 min read
- Energy chews vs gels vs real food for runningHow chews, gels and real food compare on carbs, speed and stomach comfort.6 min read
- What to eat when you run every dayDaily carbs and protein, refueling between runs, and signs you are eating too little.6 min read
