Running Nutrition - Find Your Fuel

Why Nutrition Is Part of Your Training

You’ve got the shoes. You’ve planned the session. You’ve put in the kilometres.

But there’s another part of training that’s pretty easy to overlook:

What you’re putting into your body.

We spend plenty of time thinking about kilometres, pace, shoes and whether we really need another running watch… but fuelling deserves a spot in the training plan too.

We say it all the time: you can’t expect a car to run without fuel, so why expect your body to?

Whether you’re chasing a Parkrun PB, building towards a marathon or ultra, or simply trying to survive the Sunday long run feeling reasonably human, giving your body the fuel it needs can make a big difference.

Before You Run: Carbs Are Your Friend 

Carbohydrates sometimes get a bad rap.

For runners? We like carbs.

Your body stores carbohydrate as glycogen in your muscles and liver, which can then be used for energy while you’re running,  particularly as sessions get longer or harder.

Over the years, we’ve learnt a lot about fuelling through our own training and racing, as well as from chatting with sports dietitians, physios, exercise physiologists and plenty of other runners.

And one of the biggest things we’ve learnt?

What works perfectly for one runner might be a disaster for another.

We like to get some carbohydrates in before our bigger training sessions and races. Dried mango and pure maple syrup shots are a couple of our favourites. Gels, chews and sports drinks are great options too.

And yes… the humble lolly snake has earned its place in plenty of long runs too. 

Turns out raiding the lolly aisle can occasionally be considered sports nutrition. Who knew?

Train Your Gut, Not Just Your Legs

Long runs aren’t only for training your legs and lungs, they’re also the perfect opportunity to practise your fuelling.

Your gut can actually adapt to taking on carbohydrates and fluids during exercise. So use training to work out what you tolerate, what you enjoy and when to take it.

And remember the golden rule: nothing new on race day.

That exciting new gel you bought at the race expo might promise endless energy and fresh legs, but kilometre 12 isn’t the ideal time to discover that your stomach strongly disagrees.

Training Is Only Half the Story

Training itself isn’t where all the improvement happens.

Running provides the stimulus. Then your body needs to recover and adapt.

Longer and harder sessions use some of your stored glycogen and put stress on your muscles and other body systems. Afterwards, your body needs fuel, rest and recovery to adapt.

So that recovery day?

It’s not getting in the way of your training. It IS part of your training.

Which means lying on the couch with your feet up can technically be part of the training plan.

We don’t make the rules. 

All Hail the Post-Run Choccie Milk 

After a demanding session, there are two things we’re particularly interested in:

Carbohydrates → help replenish the glycogen you’ve used.

Protein → supports muscle repair and adaptation.

Which conveniently brings us to something we’re VERY supportive of…

A good post-run choccie milk.

Chocolate milk provides a handy combination of carbohydrates and high-quality protein, along with fluid, calcium and electrolytes such as sodium and potassium.

And this isn’t just us trying to justify our choccie milk habit, there’s actually research behind using milk as a recovery option after exercise.

You may have also heard about the famous 30-minute recovery window. Thankfully, you haven’t ruined your recovery if you haven’t eaten by minute 31. What you eat throughout the rest of your day matters too.

After a bigger session, though, getting some nutrition in reasonably soon afterwards is a great habit.

Protein shakes, smoothies, recovery drinks and regular meals containing carbohydrates and protein can all do the job.

But after a big run?

We’ll happily take the choccie milk.

Don’t Forget the H₂O 

It’s basic, but hydration matters.

How much fluid you need depends on how much you sweat, the conditions, how hard you’re running and how long you’re out there.

And if you run through an Aussie summer, you know the feeling, some days just surviving the heat feels like it should count as altitude training. 

Longer and sweatier sessions may also mean thinking about electrolytes, particularly sodium, alongside your fluids.

Rather than playing catch-up afterwards, think about hydration throughout your day and around your training.

So, What’s the Takeaway? 

We’re not sports dietitians, we’re runners.

Over the years we’ve learnt through our own training and racing, getting things right, definitely getting some things wrong, and talking with sports dietitians, physios, exercise physiologists and other runners.

You don’t need to make fuelling complicated.

Before: Give your body some fuel before your important sessions.

During: Practise what you’ll use on longer runs — gels, sports drinks, maple, lolly snakes… find what works for you.

After: Think carbohydrates + protein after the bigger efforts.

Always: Stay on top of hydration

And most importantly, don’t assume what works for someone else will work for you.

Experiment during training. Listen to your body. Learn from people who know their stuff and, if you need individual advice, chat with an Accredited Sports Dietitian.

Because remember…

You wouldn’t expect your car to run without fuel. Don’t expect your body to either.

Train your legs. Train your lungs. Train your fuelling too.

Then go enjoy that post-run choccie milk.