Dr Alice's Top Nutritional Tips for Running

When it comes to running and nutrition, getting the basics right is a good place to start. Try to focus on eating balanced meals that contain a source of protein, high-quality carbohydrates (whole grains like brown bread, pasta and rice) and healthy fats.  

We are hearing a lot about protein, but what exactly is it? Protein is a macronutrient that is made up of building blocks called amino acids and is important for repairing and building muscle. Protein can also help us feel fuller for longer. Foods that provide protein are things like beans, pulses, eggs, fish, meat and dairy such as milk and yogurt. It is great to incorporate a range of proteins into your diet.  

So here are my top nutritionist tips for running. These are very much tried and tested as I recently started out on my own running journey, starting with a couch to 5K and now onto bigger goals! Whatever your level of exercise, whether you're training for a marathon or running for the morning bus, these tips will work for you.

Tip 1: Spread protein throughout the day. Many of us focus on protein with our evening meal but try to spread protein throughout the day with each meal. When life is busy, getting protein into breakfast can be a challenge, but the Yeo Valley Organic Greek Recipe Yogurt, being packed with protein, is a fantastic option. I love mixing the Greek recipe through overnight oats or adding a dollop to porridge to maximise protein.  

Tip 2: Meal planning and prep. Try planning and prepping meals and snacks so when you come back from a run, you have a nutritious meal or snack at the ready. When you increase the amount you are exercising, it is likely your appetite will also increase, so having nutritious foods ready will help. Set realistic goals and don’t worry about planning out the entire week.  

I love using the Greek recipe to make simple protein-rich snacks. I like to add berries, nuts and seeds or use it to make a homemade protein shake. See recipe below.  

In the Greek recipe range, there is also the option of the 0% fat Greek recipe which is still high in protein but is lower in saturated fats for people looking to limit saturated fats.

Tip 3: Include a diversity of fruits and vegetables in your diet. Diversity is a bit of a buzz word in the nutrition world, but for good reason. When it comes to exercise, often the focus is on macronutrients (carbohydrates, protein and fat), and we sometimes forget about other micronutrients such as vitamins and minerals. Including a diversity of plant foods like fruits, vegetables, and whole grains can help you maximise on these nutrients, which in turn will help you feel and perform at your best.  

Tip 4: Have a food-first approach. It is easy to feel the pressure from the wellness world to reach for a supplement or protein powder, but for the majority of us, we can get all the nutrition we need from real food. Whilst there will always be exceptions to this rule, there is no doubt a whole food diet is best and enables you to maximise on all the other nutritional benefits whole foods offer. That is why Greek Recipe, with its simple and natural ingredients, is my go-to. It also tastes absolutely delicious.  

Tip 5: Food is to be enjoyed. Try to steer clear of a restrictive approach and instead think about all the wonderful foods you could be including in your diet. That includes a slice of your favourite cake.

Fancy blending together your very own berry protein shake?

Ingredients

• 1 tbsp Yeo Valley Organic Greek Recipe yogurt  

• 150 ml Yeo Valley Organic Milk  

• Handful of frozen berries  

• Handful of mixed nuts  

• 1 tbsp flaxseeds 

• 1 tbsp chia seeds 

• 1 tsp nut butter of choice

Method

1. Blend all the ingredients together and enjoy!