Week 7: Fuel for every stage of your training with these tips

Whether you’re just starting out or gearing up for race day, what you eat before, during and after your runs can make a big difference to your performance.

Research shows that proper nutrition not only boosts endurance and recovery but also helps reduce injury risk and improves mental focus during training.

For instance, one study shows that carbohydrate intake before and after exercise can significantly impact performance and recovery.

To help you fuel right at every stage of your running journey, we asked Vitality sports nutritionist, Ryan James, to share his expert advice on how to eat smart, hydrate well and stay energised throughout your training plan.

Weeks 1 to 4

Build your foundation

“In the early weeks of your training, it’s all about finding what works for you,” says James.

“This means experimenting with meal timing, hydration and food choices to avoid discomfort and understanding your energy levels.”

Avoid common mistakes

“Eating too close to your run can lead to cramps and sluggishness, so it’s important to wait 2-3 hours after a large meal, or at least 20-30 minutes after a light snack,” he explains.

“After eating, your body prioritises blood flow to the digestive system, but when running, you want that blood delivering oxygen to your muscles.”

Balancing your macros

James says: “Focusing on carbohydrates and protein for energy can be hugely beneficial.

“However, try to avoid high-fat meals [this could be fried foods or red meats] before running, as fats take longer to digest and can leave you feeling heavy.

“Post-run, aim for a 3:1 ratio of carbs to protein to support muscle recovery and replenish your glycogen stores.

“These are the body’s reserve for carbohydrates to use as a key energy source during exercise.”

Want to know more about protein shakes and if how they can help? Read our article here: Are protein shakes actually good for you? | Magazine | Vitality

Smart hydration

James expresses the need to need to stay hydrated: “Dehydration, even as little as 2% of your body weight, can impair your performance.

“A simple way to check your hydration status is by the colour of your urine: pale yellow is ideal.”

Eat the rainbow

“If you’re not already doing so, begin to incorporate a variety of fruits and vegetables to get essential nutrients like potassium, iron and nitrates, which support muscle function and recovery,” he says.

Why not try this high in fibre mushroom and lentil Börek, created for Vitality by nutritionist James Hudson.

Weeks 5 to 7

Fine-tune your routine

“As your training intensifies, your nutrition needs to evolve with you. You’ll be running longer distances and possibly adding strength training into the mix.

“By now, you should have a good sense of what pre-run meals and snacks work best for you.

“This phase is about refining your habits and testing out a few ways maximise energy to improve your performance, so you feel good going into every session.”

Stick to what works

“If you’ve found a pre-run snack that sits well, like porridge with berries or Greek yoghurt with oats, keep it consistent,” he notes.

“For early morning runs, lighter options like rice cakes with honey or a banana can provide quick energy without weighing down too much on your stomach.”

Don’t fear sugar

“While refined carbs and sugary snacks often get a bad rep, they can be useful before a run when time is tight.

“Our body’s primary fuel source is glucose. When you don’t have time for a full meal, a sugary snack can give you the energy boost you need without the discomfort.”

Daily nutrition

“Across the day, aim for 50-60% of your food from carbohydrates, around 20% from protein and the remainder from fats. Choose unsaturated fat sources like nuts or chia seeds.”

Week 8 to 10

Prepare for event day

“As race day approaches, your training volume may decrease, but bear in mind that your nutrition should remain consistent and support what your body needs to perform well and prevent injury.”

Carb loading

“In the final two days before your event, slightly increase your carbohydrate intake to top up your glycogen stores and stick to familiar foods to avoid any unexpected issues.”

Keep it simple

“On the day, rely on your tried-and-tested pre-run routine,” says James.

“Whether it’s a smoothie, toast with jam or a banana, when you find what works for your body, consistency is key.”

Beyond the run

He adds finally: “During your non-training days, nutrition matters just as much as your training days.

“Keeping glycogen stores topped up and consuming adequate protein helps with recovery and prepares your body for the next session. Meanwhile, complex carbs earlier in the day can help maintain energy and focus.

“And when it comes to protein, spread your intake throughout the day and choose healthy fats like nuts, seeds, olive oil and fatty fish to support brain function and reduce fatigue.

“Fuelling your body properly is about more than just what you eat right before a run.

“It’s about building consistent habits that support your energy, recovery and motivation throughout your training plan.”

Related: Do you need a nutrition tracker?