Nutrition Guide

Practical nutrition guidance for minimalist runners — what to eat, when, and why.

What you eat before a run depends heavily on timing and run duration. The longer you have before your run, the more flexibility you have with food choices.

3–4 hrs before

Full meal: balanced carbohydrates, lean protein, and low-fat. Examples: porridge with fruit, rice with chicken, pasta with tomato sauce. Avoid high-fat, high-fibre foods that slow digestion.

1–2 hrs before

Light snack: easily digestible carbohydrates. Examples: banana, white toast with jam, rice cakes, a small bowl of cereal.

30–60 min before

Very light: small snack only if needed. A banana or energy gel. Avoid solid food if your stomach is sensitive.

Under 5K

No food needed. Your glycogen stores are sufficient. Focus on hydration.

Coach Rak says: "For Monday track sessions, eat a normal meal 2–3 hours before. Don't run on empty but don't run on a full stomach either. A banana 45 minutes before is ideal if you need something."

For runs under 75 minutes at easy to moderate intensity, you generally don't need to eat anything during the run. Your glycogen stores are sufficient. The main priority is hydration.

For longer runs, races, and hard sessions over 75–90 minutes, carbohydrate intake becomes important to maintain performance and prevent bonking (complete glycogen depletion).

Under 60 min

Water only. No food needed unless running hard in heat.

60–90 min

Consider 20–30g carbohydrates if running at race effort. Electrolytes in warm weather.

90 min+

30–60g carbohydrates per hour. Start fuelling at 45–60 minutes — don't wait until you feel tired. Gels, chews, dates, banana pieces, or sports drinks all work.

Marathon

60g carbohydrates per hour minimum. Practise your fuelling strategy in training. Never try new foods on race day.

Real food over gels: Dates, banana halves, and rice balls are all effective natural alternatives to commercial gels. Many minimalist runners prefer these — they're gentler on the gut and align with a natural approach to running.

The 30–60 minutes after a run is the most important nutritional window for recovery. Your muscles are most receptive to glycogen replenishment and protein synthesis during this time.

The recovery formula: aim for a 3:1 to 4:1 ratio of carbohydrates to protein within 30–45 minutes of finishing. This combination triggers optimal recovery.

Chocolate milk

Near-perfect 4:1 carb/protein ratio. Cheap, convenient, evidence-backed.

Greek yoghurt + fruit

High protein, natural sugars, easy on the stomach.

Eggs on toast

Complete protein + carbohydrate. Good for runs over 10K.

Banana + nut butter

Quick carbs + protein and healthy fats. Easy to prepare.

Rice + chicken

Full recovery meal. Best for runs over 90 minutes.

Protein smoothie

Fast absorption when solid food is unappealing post-run.

After the immediate recovery window, eat a full balanced meal within 2 hours. Prioritise whole foods, adequate protein (1.4–1.7g per kg bodyweight daily for runners), and anti-inflammatory foods like berries, leafy greens, and oily fish.

Carbohydrates are your primary fuel source for running. Don't cut them — fuel your training. Focus on complex, whole-food sources: oats, sweet potato, rice, wholegrain bread, fruit, and legumes. Eat more on heavy training days, less on rest days.

Protein repairs muscle tissue and supports adaptation. Aim for 1.4–1.7g per kg of bodyweight per day. Sources: eggs, chicken, fish, Greek yoghurt, legumes, tofu, cottage cheese. Spread protein intake across meals rather than eating it all in one sitting.

Healthy fats support joint health, hormone production, and fat-soluble vitamin absorption. Sources: avocado, nuts, seeds, oily fish (salmon, mackerel), olive oil. Don't avoid fat — minimise processed trans fats instead.

Micronutrients particularly important for runners: Iron (energy and oxygen transport — especially important for female runners), Vitamin D (bone strength and immune function — many UK runners are deficient), Magnesium (muscle function and sleep), Calcium (bone density — especially relevant during minimalist shoe transition), and Omega-3 (anti-inflammatory — supports recovery).

OYF and nutrition: As you transition to natural running and your foot and calf muscles strengthen, adequate protein and calcium intake become particularly important to support the structural changes your body is making. Don't under-eat during the transition phase.

Race day nutrition should be practised in training. Never try anything new on race day — not a new gel, not a new breakfast, not a new sports drink.

Night before

Normal balanced meal slightly higher in carbohydrates. Nothing unusual. No alcohol. Don't overeat.

Morning of race

2–3 hours before: familiar pre-race meal. Porridge, toast, banana. Low fat, moderate protein, higher carbs. 500ml water with your meal.

30–60 min before

Top up with water (200–300ml). Optional: small snack if hungry. Some runners use caffeine (coffee or caffeine gel) 30–45 minutes before — effective but practise this in training first.

During (5K/10K)

Water at stations if offered. No food needed for most runners.

During (Half/Marathon)

Start fuelling at 45 minutes. Every 30–45 minutes thereafter. Practised in training.

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