As South Africans eagerly look forward to the iconic Comrades Marathon on 8 th June,
it’s a timely reminder for all athletes that smart nutrition matters – not just for those
tackling ultra-distances, but for everyday runners too. Fuelling your body before, during,
and after a run can make a real difference.
According to Sonal Ratan, dietitian at FUTURELIFE®, there are science-based nutrition
guidelines that can benefit everyone in the running community – from weekend joggers
and casual runners to those simply looking to improve their fitness. "You don't need to
be a top runner to practise good nutrition habits. Whether you're doing a 5 km fun run or
training for your first ultra, eating the right foods at the right time can make a big
difference to your energy levels, recovery, and overall enjoyment of the run," she says.
Ratan recommends eating before a run and here’s why:
– It's your main energy source – no fuel, no go.
– It helps you perform better and go further.
– It speeds up your recovery and reduces muscle soreness.
– It keeps you hydrated – vital for safety and comfort.
– It helps prevent cramping, nausea and fatigue.
– The longer and further you run, the more important it is to fuel up – your body
needs the energy to keep going and perform well.
Instead, she provides tips on what to eat before, during and after hitting the road to help
you get the most benefit from your running.
Before your run:
– Eat a meal 2 to 4 hours before if possible.
– Focus on low GI carbs for slow energy release, some protein, and low fat.
– Choose lower-fibre options if you struggle with tummy issues while running.
– If you're short on time, choose a light, carbohydrate-rich snack in the final two
hours. High GI carbs are useful here as they are quickly absorbed.
– Start your run well-hydrated. Don't underestimate how much dehydration can
negatively affect your performance.
FUTURELIFE® Smart food™ and FUTURELIFE® Smart Oats® and Ancient Grains are
excellent options before a run. If you're sensitive to fibre, Smart food® is a better
choice. And for a snack closer to your run, the FUTURELIFE® HIGH ENERGY Bar is
both delicious and easily digestible.
During your run:
– If your run is under an hour and you started well-fuelled, water is probably all you
need.
– For runs longer than 60 to 90 minutes, you'll need extra carbohydrates and a
hydration plan. Aim for 30 – 60 g of carbohydrates every hour.
FUTURELIFE® HIGH ENERGY Bars contain 23-24g of carbs and electrolytes to
support rehydration. Portion the bar into smaller bites if you find it hard to eat it all at
once.
After your run:
– Focus on repairing muscles with protein and restoring your energy with carbs.
– Try to avoid snacks that are high in fat.
– Rehydrate. If you sweat, you've lost fluid that needs replacing.
FUTURELIFE® HIGH PROTEIN Smart food™‚ HIGH PROTEIN Bar and HIGH
PROTEIN LITE Bar all offer the right mix of protein and low GI carbohydrates. They also
contain SmartProtein3D® – a blend of whey, soy and casein that are absorbed into the
body over a longer period of time, thereby optimising the muscle repair process.
"Making just small, smart adjustments before, during and after your run can improve
energy levels, endurance, and recovery,” Ratan concludes.
For more tips, tools and articles, visit www.futurelife.co.za.
ENDS
WORD COUNT: 578
Press Release Disseminated on Behalf of:
Keegan Eichstadt
Marketing Manager: FUTURELIFE®
