Nutrition for Exercise

To get the most out of your training, you not only need to have a good training plan, you also need a healthy and balanced diet. It is essential to provide your body with the necessary nutrients to repair cells that get damaged during exercise and also synthesise new tissues. To gain the energy required to complete a longer run, the food you consume is of the utmost importance.


To improve your overall performance, good nutrition should start at the beginning of your training. A healthy balanced diet rich in complex carbohydrates will help to increase energy production and can be associated with injury prevention. Complex carbohydrates can be found in foods such as bread, pasta, rice, grains, nuts, seeds and starchy vegetables.


The pre-competition meal is critical. This should contain 500-1000 calories and include foods high in carbohydrates and low in proteins and fats. For example you could eat pasta or rice with vegetables; oranges; bread; noodles or/and potatoes.  The meal should be consumed three to four hours prior to the event which provides necessary time for digestion and absorption of the required nutrients. It is also suggested that drinking 400-600ml of cold fluid before the event and 250ml every 15mins during will maximise gastric emptying. This will increase the rate of glycogen replenishment during the event thus helping you to run faster and longer.


To make an appointment for a Health Assessment, call 0800 66 55 77


by Jemma Oswald, Health Adviser at Spire Edinburgh Hospitals

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Date: 29 June, 2014
Distances: Half Marathon & 10K
Start line (both distances): Meadowbank Stadium
Start time: 9:00am
Half Marathon Finish Line: Meadowbank Stadium
10K Finish Line: Holyrood Park