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I’m a big believer in a diet packed with produce, carbs, proteins, healthy fats, minerals and vitamins; you can feel good about. You’ll typically find my trolley packed with 95% healthy options and 5% treats. (Personally, I like Kit Kat- one Eclairs toffee, Slated peanuts, Roasted Fox nut (MAKHANA) and Marie biscuits for my treats.) Produce: Spinach, oranges and beetroot for salads or to blend easily into recovery smoothies, baby carrots for a go-to snack and inseason (or frozen) fruit, which is the most nutritious.

If you’re running less than 45 minutes, you don’t need to bring fuel with you (unless it’s really, really hot and you need a few sips of sports drink to replenish your electrolytes), according to a joint paper from the American College of Sports Nutrition, the Academy of Nutrition and Dietetics and Dietitians of Canada. These experts also recommend a sports drink mouth rinse (swish and spit!) when running 45 to 75 minutes. Running more than an hour? Aim for 30 to 60g of carbohydrate each hour. Practice fueling with banana, mango, potato-1 medium size, peanut butter bread, apple, pear-2 small, beetroot-1 medium, bars, sports drink and even real food like raisins and honey. It’s best to chase your food with some water to help aid absorption.