Whether you are just getting started on your running journey or an experienced runner, the food you eat is important to your success.
Eating a well maintained and balanced diet will give your body the crucial nutrients it needs to succeed. Your diet will enhance your training and give your body the tools to perform at its best.
For a running beginner, eating a well balanced diet with lean protein, complex carbs, fruits and vegetables is enough, however if you run over 10kms, you might want to put a little bit more thought into what you are putting on your plate.
70% of all calorie intake for an endurance runner is recommended to come from complex carbohydrates. Carbs are the powerhouse of our muscles and give your body the energy it needs to power through endurance runs. A pre-run snack of a banana, or slice of wholegrain toast with natural peanut butter will give your body an easily digestible source of fuel to kickstart your run.
Here are Fluidform’s top ingredients to fuel your runs and set your body up for success.
- Bananas
Bananas are a brilliant source of simple carbs that are easily digestible and perfect to consume before a run. This fruit also contains a healthy dose of potassium (about 400 mg). This is especially important for long-distance runners as prolonged sweating depletes you of valuable minerals.
Our wake me up smoothie is the perfect pre run breakfast, it includes healthy fats from the peanut butter and instant energy from the dates and bananas. The optional shot of coffee will definitely wake you up!
- Oats
Oats are a low GI complex carbohydrate which stabilise your blood sugar over time and give you sustained energy throughout your run.
Our cacao and berry overnight oats is the perfect meal prep breakfast to give your body energy it needs. Antioxidants in the cacao and berries are not only delicious, but will give you a big nutrient kick and help protect against free radicals.
- Sweet Potatoes
Sweet potatoes are an amazing complex carb which is low GI and rich in vitamin C. They provide sustained energy and keep you satiated and satisfied. A versatile ingredient which can be incorporated in breakfast, lunch or dinner. Our sweet potato protein bread is the perfect base to add any nutrient packed toppings such as smoked salmon, avocado or cottage cheese.
- Lean protein
Protein is a key factor to a balanced and healthy diet. Proteins are made up of chemical ‘building blocks’ called amino acids. Your body uses these amino acids to build and repair muscles, they can also be used as an energy source.
Whether you eat fish, chicken, tofu, legumes or red meat in smaller quantities, protein is essential in every meal.
Our mediterranean chicken bake is a perfect easy dinner option, packed with protein and delicious veggies. This balanced dinner is sure to be a hit with the family. Plus it’s a one dish dinner, who doesn’t love that?
- Avocado
We all know and love avocados. Whether that be the famous Avo on toast, homemade pesto or popped in your morning smoothie, avocado is one of the most loved superfoods and for good reason!
Packed with nutrients like potassium, vitamin C and vitamin K this superfoods fight free radicals and help protect the body from inflammation. Runners will benefit from this superfood as it helps the body keep in fine form and overall health in check.
Our super green halloumi pesto bowl is a delicious vegetarian lunch/dinner option packed with protein, healthy fats and complex carbohydrates.
Quinoa is a super grain which is low gi and provides sustained energy. The various seeds and nuts in this dish provide not only a delicious crunch, but healthy fats which keep you fuller for longer.
- Whole grains
Whole grains have been a part of the human diet for tens of thousands of years. Eating whole grains such as quinoa, rice, oats, whole rye and buckwheat has various benefits, including a lower risk of diabetes, heart disease, and high blood pressure.
Whole grains provide B-vitamins (such as niacin and folate), iron, magnesium, fibre and carbohydrates to fuel your runs.
Our basil bocconcini buckwheat pasta is the perfect quick and easy midweek dinner. Packed with greens, this pasta will leave you feeling satisfied and digestion optimal.
- Eggs
Eggs are a versatile protein source which can be quickly added into any meal. Eggs are pretty much the perfect protein source, they contain a little bit of almost every nutrient you need!
If you can get your hands on pastured eggs, these are even more nutrient dense.
One of Fluidform’s favourite breakfasts is our spiced Shakshuka. Serve with a crunchy piece of organic sourdough for the ultimate breakky! This dish will wow any guests you serve it too, no one realises how easy it is!
- Dark chocolate
Dark chocolate with a 70% or higher cacao count is the perfect post run treat. Filled with antioxidants and nutrients such as iron, magnesium and copper.
If you want to take your dessert up a notch, we suggest our dark chocolate cherry fudge, the ultimate quick and easy treat! With healthy fats from the almond butter and antioxidants from the cherries, this balanced treat will nourish and satisfy any sweet craving you may have.
- Yoghurt
Natural and organic plain yoghurt is a brilliant snack for everybody, however its balanced mix of carbohydrates and protein makes it ideal for runners.
Make sure you buy unflavoured, natural greek yoghurt to ensure you aren’t consuming any extra processed sugar.
Our greek yoghurt bark is the perfect summer snack or dessert, using only 4 ingredients. This high protein snack can be whipped up in a matter of minutes. We promise this one will be a winner with the kids!
- Broccoli
Broccoli is a well loved staple veggie, rich in nutrients, minerals and antioxidants. Packed with vitamin C, broccoli helps the body fight free radical damage and strengthens the immune system.
Our favourite dinner side of chargrilled broccolini with lemon,pistachio and goat’s cheese is a tasty and nutritious side dish that pairs perfectly with any protein of your choice.
We love to pair it with organic salmon or chicken to create a well balanced and wholesome meal.
