Nutrition for Runners

Fueling Runners, Enhancing Performance!

physio port credit

Unlock the Secrets of Optimal Running Nutrition

At Art of Mobility, we know that the right nutrition is essential for peak running performance and recovery. Our expert guidance helps runners fuel their bodies with the right balance of carbohydrates, proteins, healthy fats, vitamins, and minerals. Whether you’re training for a marathon or just starting out, our tailored nutrition plans ensure you have the energy, strength, and endurance needed to achieve your running goals. Learn how to optimize your diet and transform your running experience.

Hear From Our Clients

Stories That Inspire and Motivate.

Nutrition for running

Nutritional Building Blocks for Runners

  • Carbohydrates: These are the primary fuel source for runners as they provide readily available energy. Opt for complex carbohydrates like whole grains, fruits, and vegetables, which release energy slowly and sustainably.
  • Protein: Vital for muscle repair and growth, especially after intense workouts. Lean sources such as chicken, fish, beans, and tofu are excellent choices.
  • Healthy Fats: While carbohydrates are essential for short bursts of energy, healthy fats provide a more sustained source of fuel. Avocados, nuts, seeds, and olive oil are great options.
  • Vitamins and Minerals: Essential for overall health and optimal performance. Focus on getting a variety of colorful fruits and vegetables to ensure you’re getting a wide range of vitamins and minerals.

Diet Adjustments for Training vs. Rest Days

  • Training Days: Prioritize higher carbohydrate intake to fuel your workouts. Include moderate amounts of protein to support muscle repair. Also, ensure adequate hydration to replace fluids lost through sweat.
  • Rest Days: While you still need carbohydrates for recovery, you may not need as many calories overall. Focus on nutrient-dense foods to support recovery, such as lean proteins, whole grains, fruits, and vegetables.

Optimal Pre-Run Nutrition: Meals and Snacks

  • Meals: Choose foods that are easy to digest and provide a combination of carbohydrates and protein. Examples include a banana with almond butter, whole grain toast with avocado, or a small bowl of oatmeal with berries.
  • Snacks: Aim for snacks that are rich in carbohydrates and low in fat and fiber to prevent gastrointestinal discomfort during your run. Good options include a granola bar, a piece of fruit, or a small smoothie.
Diet Adjustments for training
nutritionist mississauga

Optimal Recovery Nutrition for Runners

  • Protein-Rich Foods: Consuming protein after a run helps repair and rebuild muscles. Opt for lean protein sources like chicken, fish, tofu, or beans.
  • Carbohydrates: Replenish glycogen stores by consuming carbohydrates alongside protein. Examples include a turkey sandwich on whole grain bread, a smoothie with fruit and protein powder, or Greek yogurt with granola and honey.

Optimizing Your Diet for Marathon Preparation

  • Increased Caloric Intake: With the higher energy demands of marathon training, you’ll likely need to consume more calories overall. Focus on nutrient-dense foods to fuel your workouts and aid in recovery.
  • Carbohydrate Loading: Before long runs or races, consider increasing your carbohydrate intake to maximize glycogen stores. This might involve consuming more pasta, rice, bread, and other carbohydrate-rich foods in the days leading up to the event.
  • Protein for Recovery: Ensure you’re getting an adequate amount of protein to support muscle repair and recovery after long training sessions. Including protein-rich foods in your post-run meals and snacks is essential.

 

Working with a nutritionist or naturopath they can help program your nutrition for marathon training.

Fueling Strategies for Long-Distance Runs

  • During the Run: Consume easily digestible carbohydrates such as energy gels, sports drinks, or chews to maintain energy levels. It’s also crucial to stay hydrated by sipping water or a sports drink regularly.
  • Before the Run: Consume a balanced meal or snack containing carbohydrates and some protein about 1-2 hours before your long run to top up glycogen stores and provide sustained energy.

The Impact of Hydration on Running Performance and Recovery

  • Before Running: Drink water or a sports drink to ensure you’re adequately hydrated before heading out. Aim to start your run well-hydrated, but not overly full.
  • During Running: Consume fluids regularly, especially on hot days or during long runs. A good rule of thumb is to drink enough to stay hydrated but not to the point of feeling sloshy.
  • After Running: Rehydrate with water or a sports drink to replace fluids lost through sweat. You can also include hydrating foods like fruits and vegetables in your post-run meal or snack.

Fuel Your Runs with Personalized Nutrition Advice

Ready to enhance your running performance and recovery through proper nutrition? Contact us today to schedule a consultation with our experienced naturopath. We offer personalized dietary plans and expert advice to help you fuel efficiently, recover faster, and run stronger. Take control of your nutrition and see the difference it makes in your running journey—reach out to us now and start your path to optimal nutrition and peak performance!

Mississauga Finest: Meet Our Running Analysis Team

We have educated and empowered thousands of people around the world to help optimize their health and make sustainable lifestyle changes. We will treat you like we would treat our own family – that is our personal commitment to you.

Click to follow Justin @Just.jmah

Justin Mah, MScPT, BHSc

Hi, my name is Justin Mah, and I am a physiotherapist and performance coach who completed my Masters in Physical Therapy degree from the University of Toronto and BHSc in Biomedical Science from Western University.

 

Click to follow Thusheinth @Thush.siv

Hi, my name is Thusheinth Sivarajah and I am a Physiotherapist and Certified Personal Trainer who completed his Master’s in Physical Therapy program at Queen’s University.

 

Click to follow Tharaniya @Barbellerehab

Tharaniya Sivarajah, MScPT(c) BScKin, CPT

Hi, my name is Tharaniya And I am a Kinesiologist who is a certified personal trainer (CPT) with the Canadian Society of Exercise Physiology. I finished my Masters in Physical Therapy at Brunel University.

 

Click to follow Colby @Colbyngg

Hi, my name is Colby Ng and I am a chiropractor and completed my Doctor of Chiropractic at the Canadian Memorial Chiropractic College. I also completed my Bachelor of Kinesiology from the University of Toronto.

Click to follow Christian @Christiantabula

Hello! My name is Christian Tabula and I am a Registered Massage Therapist. I graduated at the top of my class from ICT Kikkawa College, and a Honours graduate of Wilfrid Laurier University with a BSc in Kinesiology.

Click to follow Tanisha @Santai_health

Dr. Tanisha Shekdar, Bsc, MSc, ND

Hi and welcome! My name is Tanisha Shekdar and I’m a Naturopathic Doctor. I completed my masters in biotechnology from UofG and I received my doctor of naturopathic medicine degree from The Canadian College of Naturopathic medicine.

Hi and welcome! My name is Tanisha Shekdar and I’m a holistic health nutritionist. I completed my masters in biotechnology from UofG and I’m about to receive my doctor of naturopathic medicine degree from The Canadian College of Naturopathic medicine.

 

Click to follow Thurginth @Gin.siv

Thurginth Sivarajah, HBA, CPT

Hi, my name is Thurginth Sivarajah and I am is the clinic manager and my goal is to make sure you have the greatest exoerience while treating each one of you as my own family.
   
Martin Wong

Martin Wong, MSc., B.Eng.

Hi, my name is Martin Wong and I am Strategy and Marketing Advisor here at AOM! I am involved in everything from branding and marketing to website design and maintenance. I have a Bachelor’s of Engineering from McMaster University

Click to follow Ushwin @Ushwin

Ushwin Emmanuel, MScPT, BScKin

Hi! I’m Ushwin, I am a physiotherapy resident and group fitness trainer with a deep passion for health, fitness, and helping individuals regain and take back control of their health. My educational journey began with an Honours Bachelor of Science in Kinesiology at McMaster University.

Click to follow Sonica @Prj.soleil

Hiiieee Friends! My name is Sonica and I have been practicing Yoga for 10 years with a background in Kinesiology and Health Promotions! My journey to becoming a yoga teacher wasn’t easy. I suffered a series of injuries that left me with limited mobility and chronic pain.

Insurance Partners

At AOM, we proudly collaborate with major insurance providers to serve you better. Contact us to learn more!

  • Great West Life
  • Sun Life
  • Manulife

Areas We Serve

At AOM, we proudly collaborate with major insurance providers to serve you better. Contact us to learn more!

  • Mississauga
  • Port Credit
  • Clarkson
  • Erindale
  • Square one
  • CF Sherway gardens
  • Cooksville
  • Mineola
  • Lakeview
  • Dixie

Learn From the Best

Check out our recent blog posts.

Effective Pain Management: Chiropractic Solutions for Shoulder Pain
Chiropractic Care

Effective Pain Management: Chiropractic Solutions for Shoulder Pain

Shoulder pain is a common issue that affects many individuals, impacting daily activities and overall quality of life. From sports...
Read More
Restore Your Jaw Health: Chiropractic Techniques for TMJ Relief
Chiropractic Care Uncategorized

Restore Your Jaw Health: Chiropractic Techniques for TMJ Relief

  Temporomandibular joint disorder (TMJ or TMD) is a common condition that can affect people of all ages, and make...
Read More
Regain Your Balance: Chiropractic Techniques for Managing Vertigo
Chiropractic Care

Regain Your Balance: Chiropractic Techniques for Managing Vertigo

Vertigo can be an incredibly disruptive condition, leading to difficulties in performing daily activities. Many people suffering from vertigo find...
Read More
Exploring Naturopathic Approaches to Digestive Health
Naturopathy

Exploring Naturopathic Approaches to Digestive Health

Naturopathy offers a refreshing, holistic approach to healthcare, focusing particularly on enhancing digestive health. This blog post explores how naturopathy...
Read More
Your Guide to Physiotherapy for Carpal Tunnel Syndrome
Physiotherapy

Your Guide to Physiotherapy for Carpal Tunnel Syndrome

Carpal tunnel syndrome (CTS) is a common condition that affects the wrists and hands, especially among individuals engaged in repetitive...
Read More
Understanding Physiotherapy Solutions for Sprained Ankles
Physiotherapy

Understanding Physiotherapy Solutions for Sprained Ankles

Dealing with a sprained ankle can disrupt your daily life and activities. This comprehensive guide provides an in-depth look at...
Read More
Deep Dive into Physiotherapy Solutions for TMJ Management
Physiotherapy

Deep Dive into Physiotherapy Solutions for TMJ Management

Temporomandibular Joint Disorder (TMJ) represents a challenging health issue affecting many individuals, causing discomfort and hindering daily activities. This guide...
Read More
Your Guide to Fibromyalgia Management With Naturopathy
Naturopathy

Your Guide to Fibromyalgia Management With Naturopathy

Fibromyalgia is a condition that causes significant pain and fatigue in everyday life. Those grappling with this condition often search...
Read More
The Naturopathic Approach to Hypertension: Insights and Natural Remedies
Naturopathy

The Naturopathic Approach to Hypertension: Insights and Natural Remedies

Hypertension, or high blood pressure, is a condition that affects countless individuals, often remaining undetected until it's too late. In...
Read More
Exploring The Role of Massage Therapy for Stress Management
Massage Therapy

Exploring The Role of Massage Therapy for Stress Management

In today's fast-paced world, stress has become a constant companion for many. As such, finding effective ways to manage stress...
Read More
Naturopathy for Weight Loss: A Sustainable Approach
Naturopathy

Naturopathy for Weight Loss: A Sustainable Approach

The journey towards a healthier weight is often paved with challenges and confusion. Yet, amidst the myriad of weight loss...
Read More
Understanding Massage for Frozen Shoulder: A Comprehensive Guide
Massage Therapy

Understanding Massage for Frozen Shoulder: A Comprehensive Guide

Frozen shoulder, medically known as adhesive capsulitis, is a condition characterized by stiffness and pain in the shoulder joint, leading...
Read More
Your Guide to Foot Massage for Enhanced Well-being
Massage Therapy

Your Guide to Foot Massage for Enhanced Well-being

Finding ways to relax and rejuvenate is more important than ever. Among the myriad of wellness practices, foot massage stands...
Read More
Discover the Benefits of Chiropractic Care for Athletes
Chiropractic Care

Discover the Benefits of Chiropractic Care for Athletes

In the world of sports, where every second counts and every movement matters, athletes are constantly seeking ways to enhance...
Read More
Your Guide to Chiropractic Care for Scoliosis
Chiropractic Care

Your Guide to Chiropractic Care for Scoliosis

Scoliosis, a condition characterized by an abnormal lateral curvature of the spine, affects millions worldwide. Its causes, symptoms, and treatment...
Read More
Understanding Migraines: How Chiropractic Care Can Help
Chiropractic Care

Understanding Migraines: How Chiropractic Care Can Help

Migraines are not just headaches; they are complex neurological events that can significantly impact the quality of life of those...
Read More
Understanding Hip Pain Relief Through Massage Therapy
Massage Therapy

Understanding Hip Pain Relief Through Massage Therapy

Welcome to our comprehensive guide on alleviating hip pain through massage therapy in Mississauga. Hip pain, a common ailment affecting...
Read More
Understanding Physiotherapy for Knee Pain: A Comprehensive Guide
Physiotherapy

Understanding Physiotherapy for Knee Pain: A Comprehensive Guide

Knee pain can be a debilitating experience, affecting your daily activities and overall quality of life. This blog post delves...
Read More
Expert Massage for Knee Pain Relief in Mississauga
Massage Therapy

Expert Massage for Knee Pain Relief in Mississauga

Welcome to Art of Mobility, your trusted source for understanding and addressing knee pain through massage therapy in Mississauga. Knee...
Read More
Chiropractor for Pinched Nerve Mississauga: Your Path to Relief
Chiropractic Care

Chiropractor for Pinched Nerve Mississauga: Your Path to Relief

Experiencing a pinched nerve can be more than just a minor annoyance; it's a condition that can significantly impact your...
Read More
1 2

Art of Mobility

Address: 125 Lakeshore Rd E #202, Mississauga, ON L5G 1E5, Canada

Phone: (647) 695-3995

Email: team@artofmobility.com

Open Hours:

Mon – Sun: 10 AM – 10 PM