Fuelling for Performance: A Guide For Runners, Cyclists, Swimmers and Gym-Goers!
Whether you're pounding the pavement, lifting weights, powering through a spin session, or gliding through the pool, your performance is built on more than just training - it starts with what’s on your plate. Nutrition is your silent training partner because if you fuel right, you’ll recover faster, perform better, and go further🏅Here’s how to eat smart to power your movement.
Protein: Repair & Rebuild Across All Sports 🥩
Protein is key to muscle repair and recovery. Aim for 1.5–2g of protein per kilogram of ideal bodyweight per day.
🏃🏼♀️🏊🏼♀️ Runners and swimmers: this will support tissue repair from repetitive movement
🏋🏼🚴🏼♀️ Lifters and cyclists: this will build and maintain lean muscle
Proteins include lean meats, eggs, tofu, yoghurt, fish, lentils and pulses. Balance is crucial—more doesn’t always mean better, so stick to the grams above!
Carbs: The Go-To for Energy & Endurance 🍞
Carbohydrates are your main source of fuel, especially during runs, rides, swims, and HIIT sessions. Timing matters:
Before a long run or race: Opt for gut-friendly sources - low fibre and low fruit. Think slow-digesting carbs like oats or a protein bagel with some peanut butter.
During intense workouts or anything >60 min: Make sure you fuel. For both of these, I suggest something gut-friendly beforehand. For any exercise over 60 minutes, aim for a gel or energy drink every 20 minutes after 60 minutes. Set a timer on your watch. Depending on the speed of the session, you may need to start fuelling earlier.
Post-session: Replenish your glycogen with a mix of carbs and protein as soon as you can after the session. Don’t forget the protein! Aim for at least 20g. A protein shake - with a high-quality protein powder - is a really easy way of making this happen.
Think of carbs as fuel! Without them, the fatigue will set in fast and your performance will suffer.
Fuel Right. Perform at your best.
Healthy Fats: Long-Term Energy & Anti-Inflammatory 🥑
Fats are essential for absorbing nutrients, energy production, preventing inflammation and overall health.
Aim for healthy fats such as avocado, olive oil, nuts (almonds, macadamias, walnuts), seeds (sunflower, sesame and pumpkin), and/or oily fish at every meal and snack 💪🏼
As a guide, for nuts and/or seeds, I recommend up to 2 tablespoons at a meal. 1- 2 tablespoons of olive oil is good amount.
Micronutrients: Don't Overlook the Details 🌿
Nutrients like iron, magnesium, calcium, B vitamins, zinc, and vitamin D are crucial for endurance, strength and recovery:
Iron is key for oxygen delivery
Magnesium supports muscle function, electrolyte balance, sleep and is generally calming.
Vitamin D helps with bone and immune health
Eat a colourful variety of vegetables but with a particular focus on green leafy vegetables. Think kale, broccoli, cauliflower, watercress, spinach, cabbage.
Consider a high-quality basic supplement regime if your diet needs a top-up 💊.
Hydration: Small Gaps, Big Effects 💧
Even a 1% drop in hydration can affect performance, especially for runners, swimmers and cyclists training in the heat. Drink regularly throughout the day and adjust based on sweat rate, weather and training load ☀️.
Before long sessions: preload your electrolytes before you head out the door. The amount depends on the weather and your sweat rate and concentration but aim for 200mg to 400mg of sodium. If you are racing, consider preloading the night before too.
During long sessions: Replenish electrolytes while you exercise. I suggest 200mg -300mg per hour but again that depends on the weather and your body.
After training: Rehydrate gradually and consider electrolytes if you return with a lot of salt crusts on your skin.
Supplements: Know What You Need 💊
Supplements should support a balanced diet instead of replacing food. The basics:
Multivitamin: To cover any gaps in your nutrition. Our soil is so depleted now that I recommend a high-quality multi as standard now.
Vitamin D + K2: Especially if you train indoors or in low sunlight 🌥️
Magnesium: Muscle recovery, sleep, electrolyte balance and to help over 300 processes within the body
Omega-3: For joint health and inflammation control
Optional performance boosters:
Creatine: Supports explosive efforts in strength sessions and sprinting but also boost brain function 💪
Caffeine: Boosts alertness and endurance - ideal pre-run or race ☕
Nitrates (beetroot): Enhances blood flow and endurance performance 🚴
Cordyceps: to bost cardiovascular health, endurance and time to fatigue.
⚠️ Always tailor your supplements to your goals, health, and medications. And remember - test, don’t guess 🧪. If you would like to know more about testing, please get in contact.
Whether you're chasing a new 10K PB, training for a marathon or a triathlon, building strength in the gym, or riding up hills for fun, your nutrition is the foundation of your performance. Eat with intention. Stay hydrated. Recover well. Get stronger.
✨ Every training session is an opportunity, but only if you're fuelled enough to meet it head-on. ✨
Janie x