The RW review of meal replacements

Fast, portable, fuss-free liquid alternatives for pre-run fuelling

ABREAKFAST FOLLOWED by a morning run can be tough. Brutal o’clock starts leave you little time to fix and eat your usual repast, while rushing down a solid meal can mean running the gastrointestinal gauntlet. Modern meal-replacement shakes could be the answer. Designed to deliver complete optimum nutrition, they’re quick, portable, easy on the stomach and packed full of runner-supporting nutrients. We put the most popular options to the test to find the liquid pre-run power-ups that work best.

→ IRON

Iron helps red blood cells transport oxygen around the body. It also plays a key role in energy production. It is particularly important for female runners who are prone to low iron or anaemia because of their menstrual cycle.

→ VITAMIN B12

B12 is used to keep the body’s nerve and blood cells healthy; it also helps prevent a type of anaemia that causes tiredness and weakness.

→ VITAMIN D

Essential for bone health, because it regulates the amount of calcium and phosphate in the body.

→ MAGNESIUM

This mineral is used in the process of turning food into energy, and also plays an important role in bone health. It also helps you drop off to sleep quicker and stops that twitchy, ‘restless leg’ feeling many runners experience after a tough session.

→ ZINC

You sweat small amounts of zinc when you run and studies estimate up to 40 per cent of runners may be zinc-deficient. It’s key for immune function, and also helps your body process carbohydrate, fat and protein.

Five nutrients found in most optimised shakes that will boost both your running and your general health