How to eat like a runner

When it comes to gearing up for a workout, there’s so much confusion about what to eat. Are carbs a no go? Should I eat before a workout? Do I need lots of sugar to give me energy? You wouldn’t fuel up before a yoga session the same way you might before an intense running session, right? So why would we treat each workout the same? And since running season is in full swing, we asked our nutritionist for her opinion on how to eat like a runner. 



When you’re running on the regular or hitting up intense cardio workouts, you need foods like complex carbs and fruits. The complex carbs will keep your motor running, while fruit such as banana gives you an extra kick of energy (which we all know comes in handy for the end of a class when all you want to do is heap to the floor and surrender your little white fitspo flag). For those training for a marathon, a race or regularly attending intense classes, bananas are perfect for raising potassium levels, which can drop when you sweat a lot. For an added nutritional bonus, add some cinnamon to your pre workout fuel – it’s been linked to stabilising blood sugar and improving brain function – which is also beneficial to start your day with.


Avocado on toast

Peanut butter, banana and honey on toast

Coffee and oat smoothie

Greek yogurt with fruit and nut



After a workout, your body is in recovery mode, so it’s important you fuel it with a nutrient dense dish. Protein such as eggs, chicken and salmon are perfect for refuelling that hard working body and will fill you up without giving you that bloated belly felling. Salmon is a great post workout protein as it’s rich in anti-inflammatory omega 3 fatty acids – perfect for any inflammation around the body that may have happened during exercise or weight training. Sweet potato, carrot or parsnip will restore glycogen levels your body used for energy and also give you slow sustained energy for the rest of the day.


Protein smoothie

Veggie omelette or frittata

Salmon and sweet potato

Macronutrient bowl


What’s your go-to pre or post workout snack?