Close this search box.

National Nutrition month

Embarking on a running journey, whether you're a novice just starting out or someone in their mid-fifties or older, brings its own set of challenges and triumphs. Nutrition plays a pivotal role in supporting runners at every stage, from building endurance to promoting recovery. Let's explore how proper nutrition can benefit beginners and midlife runners alike across various distances, along with some wholesome recipes tailored to their needs.
National Nutrition Month - March

Nutrition essentials for beginners & midlife runners

For those taking their first strides into the world of running, nutrition serves as a foundation for success. Beginner runners often need support in building endurance, preventing injuries and fuelling their newfound passion for running.

Simple and energising smoothie recipe

1 ripe banana
1/2 cup frozen mixed berries
1/2 cup spinach leaves
1/2 cup Greek yogurt
1/2 cup almond milk
1 tablespoon honey (optional)

1. Combine all ingredients in a blender
2. Blend until smooth and creamy
3. Pour into a glass and enjoy this refreshing smoothie as a pre-run fuel for beginners

Nutrition for runners over fifty

As runners reach their mid-fifties and beyond, nutrition becomes even more critical in supporting overall health and performance. Older runners may need to pay closer attention to nutrient intake to maintain muscle mass, bone density and joint health.

Salmon and avocado salad

4 ounces grilled salmon fillet
1/2 avocado, sliced
2 cups mixed greens
1/4 cup cherry tomatoes, halved
1/4 cup cucumber slices
1 tablespoon toasted pumpkin seeds
Juice of 1 lemon
1 tablespoon olive oil
Salt and pepper to taste

1. In a bowl, combine mixed greens, cherry tomatoes, cucumber slices and toasted pumpkin seeds
2. Top with grilled salmon and avocado slices
3. Drizzle lemon juice and olive oil over the salad
4. Season with salt and pepper, then toss gently to combine
5. Enjoy!

Nutrition tips for different distances

No matter the age or experience level, runners can benefit from tailored nutrition strategies for specific distances.

5K: Focus on simple carbohydrates for quick energy, such as a banana with peanut butter or whole grain toast with honey.

10K: Incorporate a balance of carbohydrates and proteins, like a turkey and cheese sandwich on whole wheat bread or yogurt with granola and fruit.

Half Marathon: Prioritise complex carbohydrates for sustained energy, such as oatmeal with nuts and berries or whole grain pasta with lean protein and vegetables.

Full Marathon: Fuel with a combination of carbohydrates, proteins and healthy fats, like a quinoa salad with grilled chicken or a sweet potato and chickpea Buddha bowl.

Nutrition know-how for every runner

Whether you’re just starting out on your running journey or in your mid-fifties and beyond, proper nutrition is key to supporting your goals and enjoying the rewards of running. By fuelling your body with wholesome ingredients tailored to your needs, you can enhance your performance, promote recovery and stay healthy for miles to come.

Now you know how to fuel your body correctly, learn how to Run smart and stay fit

PR SponsorNutritionX

You might also like...

Join Penkridge Runners

Healthy fats are beneficial for runners as they provide a concentrated source of energy, support hormone production, and aid in the absorption of fat-soluble vitamins. These fats, found in foods like nuts, seeds, avocados, and fatty fish, help sustain endurance during runs, promote muscle repair and recovery, and contribute to overall cardiovascular health.

Proteins are nutrients crucial for runners because they help repair and build muscle tissues, supporting recovery after runs and enhancing endurance. They also aid in maintaining strong connective tissues, reducing the risk of injuries and contribute to energy production during long-distance runs.

Complex carbohydrates, found in whole grains, veggies, and legumes, consist of long chains of sugar molecules, offering sustained energy as they take longer to digest compared to simple carbs. Examples include oatmeal, brown rice, quinoa and sweet potatoes.

Carbohydrates are types of food that give your body energy. They’re found in things like bread, rice, pasta, fruits, and vegetables. When you eat carbohydrates, your body breaks them down into a form of sugar called glucose, which your cells use for energy. So, they’re like fuel for your body to keep you going throughout the day!

Simple carbohydrates, also known as simple sugars, are composed of one or two sugar molecules. They are quickly digested and absorbed by the body, leading to rapid spikes in blood sugar levels. Examples of simple carbohydrates include glucose, fructose (found in fruits), sucrose (table sugar) and lactose (found in milk). They are often found in processed foods, sweets and sugary drinks. Consuming too many simple carbohydrates can contribute to weight gain, energy crashes and other health issues if not balanced with other nutrients.

This website is using cookies.

To provide you with a better experience, we use cookies on our web pages. By using this website, you agree to our Cookie Policy.