Kick Five Bad Fuelling Habits

Put those wicked ways behind you with these kick-it tricks


Posted: 6 April 2011
by Simon Cole

 4 of 6 

3. Improperly fuelling midday runs

A snack such as a banana will see you right before a lunchtime run, but even the busiest runners shouldn't neglect post-run fuelling.

Research suggests you eat 1.5g of carbs per kilogram of body weight within 30 minutes of exercise to restore glycogen reserves and prevent low blood sugar levels.

Break it:
Mixing protein with carbs boosts muscle protein synthesis. "Go for ham salad sandwiches without mayo and an isotonic sports drink for extra carbs and electrolytes," says Mike Gleeson, professor  of exercise biochemistry at Loughborough University.

Picture credit: Chris Everard/ Getty Images


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Discuss this article

This is an interesting article but makes me realise how little I understand about what I stick in my mouth and its effects on my body.


Posted: 06/04/2011 at 10:14

^^^^ are you serious?

dont skip breakfast, dont eat too much sugar and avoid booze. 

ground breaking stuff from runnersworld


Posted: 06/04/2011 at 10:29


Posted: 06/04/2011 at 11:49

Why do articles like this continue to push pseudo science about "damaging" free radicals and "helpful" antioxidants. Free radicals are damaging in the wrong places in the body but helpful in the right places e.g fighting infection. Although anti-oxidants help to mop-up free radicals, why do we assume that we don't already have sufficient anti-oxidants present in our body? Why do we also assume that by eating anti-oxidants that this will have a direct effect on free radical levels in our bodies? Anything that we eat first needs to be absorbed into the blood stream and passed through the chemical factory of the liver, substances are chemically altered by this process.
Posted: 06/04/2011 at 11:59

Eat a balanced diet of across food groups regularly and in moderation.
Posted: 06/04/2011 at 12:12

Ye cannae beat a good KFC the night before a really long run
Posted: 06/04/2011 at 14:10

What ever these so called experts say, in a few years time there will be another " expert " contradicting it
Posted: 06/04/2011 at 22:20

just get out there and run, watch what you eat and everything will be hunkey dorey! i tend to read every thing out there it a good effort and makes good reading
Posted: 07/04/2011 at 09:28

One coffee a day generates a weight increase of one and a half stones a year? If that were true, I would now be the same weight as a medium sized house.
Posted: 19/04/2011 at 18:28

One coffee a day?? I have mine black no sugar. I never knew there were enough calories in my coffee for me to gain weight full stop let alone in a year

...so I can now blame my weight gain not on eating too much but infact on black coloured water....


Posted: 20/04/2011 at 01:16

The advice in this article seems a little pointless as there are far better aspects of nutrition that could have been covered here for athletes.

I also find it quite irritating that this article is giving dietary advice yet has not sought the opinion of a Dietitian or a Sports Dietitian. These health professionals are the ones who have spent many years in training on the subject and therefore would be best informed to give such advice.

Instead you take the opinions of a nutritionist, who by the way does not need any type of formal training and can call themselves such after reading an article from the internet, as well as some science professor. Next time it would be better if you consulted someone more qualified, so that they could give advice that was actually useful.


Posted: 20/04/2011 at 18:14

I find myself agreeing with many of the comment above.  What I believe is happening is that Runners' World is writing for their target audiance which seems to be the overweight middle aged person who has decided to do something before they die.  Most of these people need to reduce calories and lets face it have no idea of what foods contain what otherwise they wouldn't be in the position they are in.  My problem is getting enough calories to fuel my training when I am going well.  There seems to be less and less in Runners' World that I find usefull and may well be cancelling my subscription.
Posted: 27/04/2011 at 09:39

i think they are referring to a huge cappucino/latte/frappucino style coffee usually made with full fat milk and the milk makes up most of the cup. obviously a normal americano will be a lot fewer calories
Posted: 30/05/2011 at 17:46

DAMMIT!!!
I love biscuits. I didn't want to think it was true, and then (>weep<) Biscuits
don't help with running. (>sob<) Well, this is it then. This is where my true challenge begins.
Posted: 08/06/2011 at 22:16

This report = no more fun in my life!

 Whatever happened to work hard, play hard?!


Posted: 28/09/2011 at 16:11

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