Fuelling properly for your run or walk

TIME YOUR MEALS AND SNACKS

Fuel frequently in your day, keeping meals and snacks within a three- to four-hour time frame to prevent energy drops during your day, control cravings and over-eating.

NEVER TRAIN ON A GROWLING STOMACH

It will affect the quality of your session and may lead to overeating after. Choose the following:

foods you’re familiar with to avoid upset stomach;

low-fat and moderateto low-fibre foods;

carb-rich and protein-moderate foods.

This can be a snack like yogurt and fruit or a peanut butter and banana sandwich if training in the afternoon. Make sure to experiment to find what works for you and to leave about an hour digestion time if having a snack, or two hours if having a meal.

FUEL UP POST-TRAINING

Fuelling within two hours will help ensure muscle repair, energy replenishment and prepare your body for your next training.

Examples of morning recovery foods are overnight oats topped with fruits and nuts, or a smoothie made with yogurt or milk and fruits, or it could be your dinner meal if training in the afternoon or evening.