Running tips: Fuelling your training

. Posted in Fitness

Heavy or light? Protein or carbs? Blackmores online personal trainer Andrew Cate shares what foods can energise your body for running.

#1 Before the run

For beginners and those taking a short run, water is all you need; but more serious runners need more.

One study on cyclists who ate breakfast showed they could sustain a moderately hard pace for 20 percent longer than those who skipped breakfast.

A light pre-run breakfast will boost your blood sugar levels and fuel your workout. As a guide, try to consume 0.5 to 1 gram of carbohydrates per kg of body weight within the hour before your run. Some suitable foods (with carbohydrate content shown) are:

  • 1 English muffin (25 g) 
  • 1 slice toast (15 g) 
  • 1 tbs jam or honey (12 g) 
  • ½ cup fruit juice (15 g) 
  • 1 banana (30 g) 
  • ½ cup low fat fruit 
    yoghurt (20 g) 

Try different carbohydrates, solid and liquid, to see what gives best results. You can also vary the timing and quantity.

#2 Replenish after your run

After a high-intensity workout of 60 to 90 minutes or longer, it’s important to refuel.

Research shows that, by consuming carbohydrates and a little protein within 30 to 60 minutes after your run, you’ll double replenishment of your body’s muscle glycogen compared to waiting longer, and improve muscle tissue repair.

Smoothies are an ideal post-run food, being a tasty, easy to digest source of carbohydrates and protein. See our Berry + Vanilla Smoothie (above). Other choices include breakfast cereal with skim milk or pasta bolognaise.

Need a goal to keep you running?

running festival opera opt

Register to enter the 2012 Blackmores Sydney Running Festival on Sunday 16 September. Join over 35,000 people and enjoy Australia’s most scenic course across the Harbour Bridge. There’s an event for all fitness levels: a 3.5km Family Fun Run, 9km Bridge Run, half marathon and marathon. Check out for everything you need to know.

“Smoothies are an ideal post-run food, being a tasty source of carbohydrates and protein, and easy to digest.”

For more training tips and support try the My Blackmores Personal Health System Sport Program at

Magnesium for energy production:

Magnesium is essential for many cellular functions, particularly those involved in energy production. It also supports the normal functioning of muscle and nerve tissue. Magnesium can also help relieve muscular cramps and spasms. Adequate magnesium is important for exercise performance. Some foods that are rich in magnesium include brown rice, bananas and almonds.  Magnesium can 
also be found in supplements.

berry  vanilla smooth optBERRY + VANILLA SMOOTHIE

by Teresa Cutter The Healthy Chef

  • 250 g (2 cups) mixed berries (frozen)
  • 1 tablespoon goji berries
  • 1 small red apple or whole peeled orange
  • 2 scoops Blackmores Vanilla protein powder (ProDefinition™ or ProPower™)
  • 150 ml (2/3 cup) water
  • 1/2 tsp vanilla extract
  • 1 tsp ground linseed or flaxseed
  • Ice to make it cold and refreshing

Blend all ingredients until smooth & creamy

Serve immediately – serves one