Category: Runner s nutrition

According to nutrition experts, a medium ear of sweetcorn contains about 15 grams of carbohydrates and a healthy dose of fiber. But is sweetcorn good for runners? The answer lies in its rich nutrient profile, which can offer significant benefits for energy, hydration, and muscle function, though timing and portion size are key.

According to sports dietitians, no food is completely "off-limits" for athletes, and that includes pizza. The real question isn't a simple yes or no, but rather how, when, and what kind of pizza can be part of a healthy, performance-enhancing diet for runners. This guide explores how to incorporate pizza strategically into a runner's nutrition plan.

Running a marathon can deplete your body's glycogen stores for up to 48 hours, which is a key reason why it's completely normal to eat a lot the day after a marathon. This intense hunger, often dubbed 'runger' by runners, is not a sign of poor discipline but a powerful biological signal that your body requires immediate and substantial refueling to recover properly.

According to research, magnesium requirements for athletes engaging in strenuous exercise can increase by 10-20% due to losses through sweat. This raises a critical question for many endurance athletes: what kind of magnesium should runners take to support muscle function, energy production, and overall performance?

According to a study in the journal *Nutrients*, egg protein is highly digestible and can stimulate muscle protein synthesis more effectively than egg whites alone, confirming that eggs are a powerful dietary asset for runners seeking to optimize performance and recovery.

According to a study on heart disease, consuming one to two servings of oil-rich fish like salmon weekly can reduce the risk of coronary heart disease by 25 percent. For runners, this powerhouse fish is a staple, providing crucial protein and anti-inflammatory omega-3 fatty acids essential for both recovery and optimal performance.