nutrition

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Before a run

You need to have sufficient energy reserves before setting off on a run, but do allow at least an hour after a meal before you set off otherwise your body may not have had time to digest the food properly and you may suffer a stitch.

If it was a while since you last ate and you're feeling peckish or if you're heading out as soon as you get up, grab a quick snack first such as banana, energy bar or even a slice of toast. If you don't feel like anything substantial, sports drinks are an alternative as they are easier to digest than solid food and are also a source of carbohydrate.

It's also essential to make sure you're well hydrated before setting off on your run. Try to drink 500ml water, diluted juice or a sports drink two hours before and another 150ml just before you leave.

During your run

If you're running for less than an hour, top up your fluid levels with water during your run. If you are out for longer though, sports drinks may be useful as they contain both sugar and sodium. There are many varieties on the market so experiment and see which suits you best.

If you're running for more than 60 minutes, take a snack such as energy gels or a banana with you to boost your carbohydrates. purchase pure noni powder eating or drinking during training so your body can get used to it before trying it for the first time during a race.

After a run

After a training session or race, fluid needs to be replaced. Around 500ml water or diluted juice is usually plenty for most runners.

If you've had a hard session or plan to train again the next day, think about a recovery drink containing carbohydrates and protein which will speed up any muscle repair and rehydrate you quickly.

It's also a good idea to eat an energy bar to top up your fuel reserves, which again will help your muscles recover faster. Try to eat within an hour of your run as this will maximise the benefits. Other excellent post-run snacks include eggs on toast, fruit smoothies or a tuna sandwich.

Millie Reed writes regular stories for the running website dorunning. Specialising in running footware, clothing and accessories, dorunning is becoming an unmissable resource for athlets of all abilities. With vast amounts of information to help runners, dorunning is fast becoming a runner's bible.

With amateur and professional athletes buying their running shoes and gear from us, we are always up to date with the latest in the world of running. Visit dorunning for more news stories, training and nutrition tips and associated information.