What to eat and when

Your running diet dilemmas sorted

All this running is making us hungry. But what should we be eating to compliment our 10k training?

ELLE posed three running/eating dilemmas to Lee Mullins, director of personal training at Bodyism.com. Here’s what we learnt...

‘I’m going to be virtuous, and plan my whole day’s meals around an after-work run.‘

Breakfast: keep it clean and lean. Smoked salmon, sliced avocado and 2 poached eggs.

Mid-morning snack: organic nuts and mixed seeds.

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Lunch: a superfood salad of rocket, chicken slices, quinoa, goat's cheese and olive oil.

Light mid-afternoon snack: Have this 1½ - 2 hours before your after-work run. This can be something light such as a handful of berries and a handful of nuts.

Light dinner before bed: grilled/baked/steamed fish with your favourite vegetables and some brown rice/quinoa or sweet potato.

‘I want to fit in a quick run before work, but I literally need to hop out of bed and go.’

If you feel good running on an empty stomach then great, get up and go. Then either have breakfast when you get home from the run or make yourself a breakfast smoothie with green vegetables (spinach and kale), organic full fat yoghurt, berries, nuts and a good quality protein powder (such as Protein Excellence). For the rest of the day, continue to eat a healthy lunch, a mid-afternoon snack and a light dinner.

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‘It’s a sunny Sunday and I want to throw on my trainers and go on a run on a whim.’

15 minutes before you run: drink a cup of organic coffee. It’s a great energy booster and will give you a spring in your step.

Then enjoy your Sunday as normal.

Breakfast: try oatmeal with some nuts and berries.

Lunch: a Sunday roast consisting of either roast chicken/beef/lamb with your favourite vegetables and some roasted sweet potato.

Dinner: finish the day with a light salad and the left over meat from your lunch.

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