Footing and nutrition: 7 TIPS!

Maximize Carbohydrate Reserves: Before starting a run, ensure your carbohydrate reserves are at their maximum. These reserves are found in our muscles and liver. If these reserves are insufficient, our body will function at a slower pace to avoid depleting the stock, and our training won’t be effective.

Timing of the Last Meal: Have your last meal at least 3 hours before running to give your body time to digest. It would be unfortunate if digestion disturbed your run.

Digestible Pre-Run Meal: The last meal before running should be easy to digest. I recommend oatmeal in an unsweetened plant-based beverage with pure cocoa powder, a sliced banana, and a tablespoon of virgin, unrefined, and un-deodorized coconut oil. You can heat the plant-based beverage with the oatmeal if you prefer a « porridge » texture.

Stay Hydrated: For runs shorter than an hour, it’s unnecessary to consume anything other than water during the session. Drink small sips regularly throughout the run. Don’t wait until you’re thirsty to drink; if you’re thirsty, you’re already dehydrated! This can lead to fatigue, cramps, or tendinitis. Water also helps eliminate toxins via urine and regulates body temperature through sweating. Water rich in bicarbonates is beneficial to delay fatigue and reduce acidity.

Balanced Post-Run Meals: The balance of meals within 24 hours after running is very important for overall recovery. Avoid snacking after sports; have a proper, balanced, and easy-to-digest meal. Ideally, this meal should include fatty fish rich in omega-3 (to reduce inflammation), such as sardines (without oil) or mackerel (without oil), with whole rice or quinoa, cooked vegetables, a drizzle of omega-3-rich oil like rapeseed or flaxseed oil, and a seasonal fruit rich in vitamin C like blackcurrant. Drizzle your fish with homemade lemon juice to increase vitamin C intake and promote better digestion. Avoid coffee, tea, and alcohol as they disrupt the recovery phase.

Prevent Premature Aging: Physically active people are particularly at risk of premature aging. This might seem paradoxical, but athletes expose their bodies to excessive stress due to high levels of fatigue. Therefore, after running, have a meal rich in antioxidants to combat premature aging. The trick is to consume a plate as colorful as possible with seasonal fruits and vegetables. Currently, it’s blueberry season, which has great antioxidant powers. So take advantage of it! Spices like cinnamon or cumin can also help.

Personalized Nutrition: Remember that everyone is different and must find the balanced diet that suits them best before, during, and after exercise, which involves experimentation.