When I work with runners, I like to get to know them. Their goals, their motivations, their lifestyle, but also how their body has – and continues – to respond to different nutritional approaches. The more information and data I can collect, the more informed I can be about the intervention and advice I provide. However, while the advice I provide always comes from a scientific background, I often get asked about my personal preferences and experiences when about running and fuelling. Here are some of the most common questions I get asked.
'Do you take supplements?'
When it comes to supplements, social media and influencers would have you believe that you need to take everything under the sun until you literally rattle out of bed. However, when you look at the research, the advice is always to only take what you need – that is, what you are actually deficient in and can’t get through your diet.
For those of us who live in the northern hemisphere, taking vitamin D is a must and so this is something I take routinely from September through to April. A few years ago, I was really struggling with intense fatigue, poor recovery, low mood, and continuous DOMs. When I had my vitamin D measured, it came out as being severely deficient. Since taking a regular Vitamin D supplement, my levels have been restored but I do monitor them annually.
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In addition, as a vegetarian, I do take an omega-3 supplement all year round as I know the importance of my cognition, performance and heart health.
While many worry about vegetarian runners becoming iron deficient, thankfully this is not something I have ever had to worry about. I eat a very varied diet high in pulses, wholegrain, peanut butter, eggs and green leafy vegetables, with plenty of fruit and vegetables for Vitamin C.
'How do you fuel and hydrate on your long runs?'
Most of my runs these days involve trails, big hills, or mountains. This means that my fuelling strategy has also changed, favouring more real food such as bagels with cheese and marmite, mini cheddars, cheese or seeded oatcakes, peanut brittle and something involving chocolate, such as peanut M&M’s or a Snickers.
That said, I do mix this up with Veloforte gels; I decant two gels into my bottles and top them up with water, so they double up as a source of carbohydrates, electrolytes and hydration. Additionally, I include chewable electrolytes, as this helps me to keep track of my sodium intake alongside my fluid.
'What are your favourite pre- and post-run meals/snacks?'
I love toast so this is my go-to immediately pre-run, probably topped with peanut butter, marmite or marmalade. My favourite evening meals the night before a long run include baked potatoes with roasted vegetables, cheese and houmous, or tofu and cashew nut stir-fry with rice.
Post run, my immediate choice will be something like eggs and beans on toast but later on that evening as I tend to crave spicy food, it will usually be a chickpea curry or three-bean chilli with pittas or naan breads.
It would also be very unusual for me not to consume chocolate most days, with Tony’s and Seven Hills being the brands of choice.
'What treat food or drink do you look forward to most after a big race?'
I love food so I never see it as something I have to earn. However, post race I’ve been known to favour a takeaway curry with all the works – poppadom, chutneys, curry, rice and naan bread, washed down with a beer. However, sometimes chips and a beer are the only things that will do!
