Nutrition for runners - what you need to know

Proper nutrition plays a key role in performance and recovery, especially as metabolism and muscle function change with age.

Adapting to a Changing Metabolism

As we age, our metabolism slows, making it important to focus on nutrient-dense foods. Prioritize lean proteins, healthy fats, and complex carbohydrates rather than processed foods.

Key Nutrients for Bone and Muscle Health

• Protein: Essential for muscle repair. Include lean meats, fish, eggs, and plant-based sources like lentils and tofu.

• Calcium & Vitamin D: Vital for bone health. Incorporate dairy, leafy greens, and fortified foods.

• Omega-3 Fatty Acids: Found in fish and flaxseeds, these help reduce inflammation and aid recovery.

Hydration Matters More Than Ever

Older runners are more prone to dehydration. Drink plenty of water throughout the day and replace lost electrolytes after long runs with natural sources like coconut water or electrolyte drinks.

Pre- and Post-Run Fuelling

Eat a balanced meal with carbohydrates and protein 1-2 hours before a run. Post-run, refuel with a protein-rich meal or smoothie to support recovery.

Final Tip: Avoid crash diets. Focus on sustainable eating habits that fuel your performance and long-term health.

By making smart nutrition choices, runners over 45 can optimise their energy levels and stay strong.