Fuel for the work required

Nutrition plan around running!

Something I always think can be vital to reach your goal when hitting PBs!


Consuming carbohydrates all the time may seem like a good idea!

Evidence Is always backing that carbohydrates are the best macro to fuel your performance!

However using fats as a fuel source and being in a calorie deficit through periods of the week has been shown to help with fitness improvements.

Data is showing that consuming a high fat low carbohydrate diet on certain periods of the week are showing strong benefits to our performance whilst running!

With periodisation of a carbohydrate diet like a simple traffic light system for fuel for the work required has also got additional benefits with weight loss done without even tracking calories.

Consuming carbs all the time you could potentially rely on them and become inflexible at using them at the right time whilst exercising.
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This can effect factors of running out of energy too quickly when in a race. If you have ever hit that brick wall, you’ll know what I mean!⠀
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Being able to switch to the next gear when you need this in a race can help a great deal!

The hill climbs or that final mile where you want to push to reach your PB!

Thinking of Calories and Macros and switching them around relating to your day can be very helpful.

Training volume!
Upping the mileage!
How long is it until race day?

Are just some of the things we need to consider when looking at our diet for running performance!

I would also have a think around testing your tolerance for foods and how this works for you before race day!

Consuming lots of carbohydrates could effect digestive issues whilst running and blunt your performance.

When I think about this method I always think about a car!

By becoming more fuel efficient when adapting to this method your going to get more MPG out of it!

So the big question is how long does it take to reach this goal? This depends on the person and how adapted they are already to consuming carbohydrates.

A bit like how longs a piece of string really!

Test this out if you are not doing this already and try scale it with your performance in running but also is your weight changing with this method too?

Something that I test with clients on a regular basis with the method is will this work around :

Food believes?
What you enjoy eating?
Can you stick to method shown?
Intolerance?
Your lifestyle?

This can be an amazing way to boost running performance but also weight loss too!