So we asked Kate Percy, founder of Go Faster Food, marathon runner, and author of the Go Faster Food series (available on Amazon), how to easily add sports nutrition into everyday training with practical tips and delicious recipes.
Night before a race: Rigatoni pasta with butternut squash, pancetta and thyme (pictured top).
Training snack: Chia seed energy balls (pictured).
Post-run lunch: Ethiopian-style sweet potato and peanut soup with chilli and lime.
If you’re running for +90 minutes, you will need quick-release carbohydrates to top up glycogen levels, some protein to aid muscles, and hydration with water and electrolytes, otherwise you’ll likely ‘hit the wall’.
I have a problem with most running gel products when I’m racing; they seem to go straight through me and I end up racing from one portaloo to the next!
Good alternatives are homemade sports drinks like diluted full sugar squash or 50/50 apple juice-water with a pinch of salt; gel sweets like Clif shot Bloks; homemade energy bars or balls - try date, oat and coconut balls, I use them all the time on runs - and fruit, cut up oranges and bananas.