{"id":8720,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/running-nutrition-guide\/"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"running-nutrition-guide","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/running-nutrition-guide\/","title":{"rendered":"Running Nutrition Guide"},"content":{"rendered":"<p><i><span style=\"font-weight: 400;\">Nutrition plays a key role in supporting all areas of running, including weekly mileage, races, recovery and training adaptations. Matching the correct nutritional intake to the individual requirements of these situations can result in optimal performance.<\/span><\/i><\/p>\n<h2><strong>The main goals of performance nutrition<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">The main goals of performance nutrition are:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"> To fuel for the work required in training<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> To promote recovery and drive training adaptations following sessions<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> To fuel for and recover on race day<\/span><\/li>\n<\/ul>\n<h2>Training<\/h2>\n<h3>Key consideration: Fuel for training<\/h3>\n<p>When race-day comes around there is no doubt that carbohydrate will be the preferred fuel for running and it is important to prepare for this by practising and refining your race-day nutrition strategies in training. However, within training given you will undertake some higher intensity sessions as well as some lower intensity sessions the energy contribution fuelling each of these sessions will therefore differ. This means that during your high intensity based sessions, like interval sessions, carbohydrates will provide a greater percentage contribution to overall energy production whilst during those long steady low intensity runs fats will provide a greater contribution to energy.<\/p>\n<p>As a result, nutrition for running training should be based on the specific session you are going to undertake and the desired training effect, with a well-designed training week including the following sessions:<\/p>\n<p>\u2022 Low-intensity or recovery runs with reduced or restricted carbohydrate availability<br \/>\n\u2022 High-intensity intervals fuelled by carbohydrates<br \/>\n\u2022 A key race-day session where the full fuelling plan for your race-day is practised<\/p>\n<p><span style=\"font-weight: 400;\">Your high-intensity intervals and hill sessions will be carbohydrate dependent, meaning that you need carbohydrate in the working muscle to use as energy. Depending on the timing of this session, including a carbohydrate source with your meals during the day and topping up with a snack (<\/span><a href=\"https:\/\/www.scienceinsport.com\/sis-go-energy-bake-12-pack\"><span style=\"font-weight: 400;\">SiS GO Energy Bake<\/span><\/a><span style=\"font-weight: 400;\"> or <\/span><a href=\"https:\/\/www.scienceinsport.com\/beta-fuel-energy-chew-pack\"><span style=\"font-weight: 400;\">SiS Beta Fuel Energy Chews<\/span><\/a><span style=\"font-weight: 400;\">) 60 minutes before the session is advised.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whereas, easy miles and recovery runs can be fuelled using our own body fat stores, before breakfast is a good time to do these runs. Having a coffee before you get out in the runners can lower the perception of effort and make the session feel easier.<\/span><\/p>\n<h3>Key consideration: Train as you race<\/h3>\n<p>It is important to have a endurance running nutrition plan going into your chosen race and testing this out in training with one \u2018train as you race\u2019 session per week is essential for the following reasons:<\/p>\n<h4>Pre-run meal:<\/h4>\n<p>Breakfast acts as a key meal on the day of your event, to top up energy stores and ensure you are fully fuelled for the start line. Your breakfast should reflect this and include normal breakfast food: cereals, toast, bagels, jam, fruit juice and even including energy drinks like SiS Beta Fuel or SiS GO energy within this meal is a simple way to top up energy stores if you don\u2019t feel like eating too much. Breakfast should be 1-3 hours before the start to allow for full digestion and prevent any chances of gastrointestinal distress while running. It is vitally important to test your race-day breakfast in training to ensure it works for you.<\/p>\n<h4>During the run:<\/h4>\n<p>Your body can only store enough carbohydrate for 60-90 minutes of hard running, therefore, eating as you go is key. Aim to take in 60 g of carbohydrate per hour from a range of sources (1) using the likes of SiS Isotonic GO gels, SiS Beta Fuel gels, SiS Beta Fuel Energy Chews, SiS Beta Fuel energy drink and SiS GO energy drink. Fuelling should start in the first hour \u2013 if you wait until you are tired to start eating this is often too late.<\/p>\n<h4>Hydration:<\/h4>\n<p>Your fluid requirements will be dependent on sweat rate, but aim not to lose greater than 2-3% body mass as a result of sweat loss(2). Using SiS GO Hydro tablets can also further promote your hydration as SiS GO Hydro tablets meet your sodium requirements at a specific concentration (30 mmol\/L) that is scientifically proven to produce superior hydration compared with water alone.<\/p>\n<h4>Recovery:<\/h4>\n<p>Hard racing depletes muscle glycogen stores, causes muscle damage and results in fluid loss. Your recovery nutrition should therefore focus on both carbohydrate and protein intake to replenish muscle glycogen and repair muscle damage and fluid and electrolytes should be provided to aid rehydration. SiS REGO Rapid Recovery is an ideal option to kick start your recovery immediately after a session or race by providing an all in one recovery solution that provides protein for muscle repair, carbohydrate to replenish glycogen stores and electrolytes to aid with hydration stores.<\/p>\n<p>Below is an example nutrition guide for your \u2018Train as you Race\u2019 session:<\/p>\n<p>Race day Key consideration: Carbohydrate loading Our body has limited carbohydrate stores to use as energy on race-day. To maximise storage, carbohydrate intake can be increased in the 24-48 hours before race-day. To do this, increase the carbohydrate portion size with each meal, use carbohydrate snacks between meals and drink carbohydrate drinks during the day. Aim for 8-10 g of carbohydrate per kilo body mass per day of your carb-load(1, 4). The below plan provides an example of how a runner could load with ~550g of carbohydrate:Key Consideration: Pre Race Breakfast: Have your normal race-day breakfast 1-3 hours before your start time. You should practise this in training through your \u2018train as you race\u2019 session, including cereals, toast, jam, fruit juice, energy drinks like SiS Beta Fuel or SiS GO energy. Travel, race-day stress and logistics can cause other distractions on the day of your event, so knowing what you\u2019re going to eat and being comfortable with this is going to get you to the start line in the best shape! Hydration: The morning of your event you should aim to have 5-10 ml of fluid per kilo body mass (~350-700 ml for a 70 kg runner) in the hours before starting(4). This can be split between coffee and fruit juice with breakfast and 1 x SiS GO Hydro tablets in 500 ml water as you travel to the event. Snacking: A pre-race snack can be used as a final carbohydrate source, having a banana, SiS GO Energy Bake, SiS Beta Fuel Energy Chews or SiS Beta Fuel + Nootropics energy gel 30-60 minutes before starting. The SiS Beta Fuel + Nootropics energy gel can be especially helpful in preparation for race as consuming it 45 minutes before the start of your race will enhance your mental and physical performance given it contains carbohydrate to maintain optimum physical performance and nootropics to maintain peak cognitive performance such as attention, focus and motivation. Key Consideration: During the Race <span style=\"font-weight: 400;\">Your focus should be on hydration and energy during the race. Having a running nutrition plan going into the event, that you have practised in training, will give you the best chance to enjoy the day. The tables below provide an example nutrition plan for a marathon or half marathon: <\/span>Key consideration: Recovery Racing depletes muscle glycogen stores, causes muscle damage and results in fluid loss. Your recovery nutrition should therefore focus on both carbohydrates and protein. SiS REGO Rapid Recovery can be used within 30 minutes of finishing a race to provide carbohydrates and protein to kick-start the recovery process. Follow the below points for your optimal post-race recovery:<\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.scienceinsport.com\/sis-rapid-recovery-powder\"><span style=\"font-weight: 400;\">SiS REGO Rapid Recovery<\/span><\/a><span style=\"font-weight: 400;\"> shake immediately post-run<\/span><\/li>\n<li>Carbohydrate based meal with protein and vegetables within 2-3 hours of finishing<\/li>\n<li>Replace 150% of fluid lost in the 2-4 hours post-run and use <a href=\"https:\/\/www.scienceinsport.com\/sis-hydro-tablets-pack\"><span style=\"font-weight: 400;\">SiS GO Hydro tablets<\/span><\/a><span style=\"font-weight: 400;\"> if you are a heavy sweater<\/span><\/li>\n<li><span style=\"font-weight: 400;\">SiS REGO Cherry Juice<\/span> can further promote recovery by aiding your muscle recovery by reducing the onset of muscle soreness, reducing your joint inflammation and pain, and even improving the quality of your sleep by increasing melatonin levels.<\/li>\n<\/ul>\n<p>References<\/p>\n<ul>\n<li>Burke, L. M., Hawley, J. A., Wong, S. H., &amp; Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of sports sciences, 29(sup1), S17-S27.<\/li>\n<li>Casa, D. J., DeMartini, J. K., Bergeron, M. F., Csillan, D., Eichner, E. R., Lopez, R. M. &amp; Yeargin, S. W. (2015). National Athletic Trainers\u2019 Association position statement: exertional heat illnesses. Journal of Athletic Training, 50(9), 986-1000.<\/li>\n<li>Baker, L. B., &amp; Jeukendrup, A. E. (2014). Optimal composition of fluid\u2010replacement beverages. Comprehensive Physiology, 4, 575-630<\/li>\n<li>Thomas, D. T., Erdman, K. A., &amp; Burke, L. M. (2016). Position of the academy of nutrition and dietetics, dietitians of Canada, and the american college of sports medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528.<\/li>\n<\/ul>\n<table>\n<tbody>\n<tr>\n<th><\/th>\n<th>Pre Training<\/th>\n<th>During your runs<\/th>\n<th>Post Training<\/th>\n<\/tr>\n<tr>\n<td><strong>Hydration<\/strong><\/td>\n<td><span style=\"font-weight: 400;\">Start the run in a hydrated state. Drink 5-10 ml.kg in the hours pre-run. For example, a 70 kg runner would have ~350-700 ml of fluid to pre-hydrate<sup style=\"font-family: inherit;\">(4)<\/sup>. Use <\/span><a href=\"https:\/\/www.scienceinsport.com\/sis-go-electrolyte-powder\"><span style=\"font-weight: 400;\">GO Electrolyte<\/span><\/a><span style=\"font-weight: 400;\"> (for additional carbohydrate too) or <\/span><a href=\"http:\/\/www.scienceinsport.com\/shop-sis\/go-range\/go-hydro-tablets\"><span style=\"font-weight: 400;\">\u00a0<\/span><\/a><a href=\"https:\/\/www.scienceinsport.com\/sis-hydro-tablets-pack\"><span style=\"font-weight: 400;\">SiS GO Hydro tablets<\/span><\/a><span style=\"font-weight: 400;\"> to increase fluid retention<\/span><span style=\"font-family: inherit; font-size: inherit;\">.<\/span><\/td>\n<td>Work out how much you are sweating (per hour) and try not to lose more than 2-3% of your body mass through sweat loss<sup>(2)<\/sup>. <span style=\"font-weight: 400;\">Include <\/span><a href=\"https:\/\/www.scienceinsport.com\/sis-hydro-tablets-pack\"><span style=\"font-weight: 400;\">SiS GO Hydro tablets<\/span><\/a> to promote hydration.<\/td>\n<td><span style=\"font-weight: 400;\">To ensure you are fully recovered to train again, aim to replace 150% of the fluid lost through sweating<sup>(3)<\/sup>.<\/span><span style=\"font-weight: 400;\">\u00a0Use <\/span><a href=\"https:\/\/www.scienceinsport.com\/sis-hydro-tablets-pack\"><span style=\"font-weight: 400;\">SiS GO Hydro tablets<\/span><\/a><span style=\"font-weight: 400;\"> to promote rehydration if you are a particularly heavy sweater.<\/span><\/td>\n<\/tr>\n<tr>\n<td><strong>Energy<\/strong><\/td>\n<td><span style=\"font-weight: 400;\">Your pre-run meal should be 1-3 g.kg of carbohydrate. For a 70 kg runner this would be 70-210 g of carbohydrate 1-3 hours pre-run(1, 4). Include high carbohydrate foods such as cereal, toast, bagels, jam, rice, pasta and fruit.<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Aim for 60 g of carbohydrate per hour from a range of sources such as,\u00a0 <\/span><a href=\"https:\/\/www.scienceinsport.com\/sis-go-isotonic-energy-gel-pack\"><span style=\"font-weight: 400;\">SiS Isotonic GO gels<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.scienceinsport.com\/beta-fuel-gel-pack\"><span style=\"font-weight: 400;\">SiS Beta Fuel gels<\/span><\/a><span style=\"font-weight: 400;\">,\u00a0 <\/span><a href=\"https:\/\/www.scienceinsport.com\/beta-fuel-energy-chew-pack\"><span style=\"font-weight: 400;\">SiS Beta Fuel Energy Chews<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.scienceinsport.com\/beta-fuel-80\"><span style=\"font-weight: 400;\">SiS Beta Fuel energy drink<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><span style=\"font-weight: 400;\">SiS GO energy drink<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example 1 x <\/span><a href=\"https:\/\/www.scienceinsport.com\/sis-go-isotonic-energy-gel-pack\"><span style=\"font-weight: 400;\">SiS Isotonic GO gel<\/span><\/a><span style=\"font-weight: 400;\"> and 1 x pack <\/span><a href=\"https:\/\/www.scienceinsport.com\/beta-fuel-energy-chew-pack\"><span style=\"font-weight: 400;\">Beta Fuel Energy Chews<\/span><\/a><span style=\"font-weight: 400;\"> per hour.<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Carbohydrate is one of the most important nutrients in recovery as we will have used energy during the run. Include a carbohydrate source in your post-run recovery shake like <\/span><a href=\"https:\/\/www.scienceinsport.com\/sis-rapid-recovery-powder\"><span style=\"font-weight: 400;\">SiS REGO Rapid Recovery<\/span><\/a><span style=\"font-weight: 400;\"> and have a carbohydrate-based meal 2-3 hours post-run.<\/span><\/td>\n<\/tr>\n<tr>\n<td><strong>Recovery<\/strong><\/td>\n<td><span style=\"font-weight: 400;\">Ensure that you rest well between sessions as this is where adaptations take place. Overtraining is common in endurance athletes. Aim to get the same amount of sleep throughout your training period.<\/span><\/td>\n<td>N\/A<\/td>\n<td><span style=\"font-weight: 400;\">Post-run recovery starts straight after you\u2019ve finished. Kick-start the recovery process with a carbohydrate protein blend such as\u00a0 <\/span><a href=\"https:\/\/www.scienceinsport.com\/sis-rapid-recovery-powder\"><span style=\"font-weight: 400;\">SiS REGO Rapid Recovery<\/span><\/a><span style=\"font-weight: 400;\">. Follow this with a carbohydrate-based meal 2-3 hours later, including protein and plenty of vegetables.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<tbody>\n<tr>\n<td>Meal<\/td>\n<td>Food Source<\/td>\n<td>Carbohydrate<\/td>\n<\/tr>\n<tr>\n<td>Breakfast<\/td>\n<td>2 cups of cereal, two slices of white toast, thick spread of jam and a glass of fruit juice.<\/td>\n<td>150 g<\/td>\n<\/tr>\n<tr>\n<td>\n<p style=\"text-align: left;\">Mid-Morning<\/p>\n<\/td>\n<td style=\"text-align: left;\"><a href=\"https:\/\/www.scienceinsport.com\/sis-go-energy-bake-12-pack\"><span style=\"font-weight: 400;\">SiS GO Energy Bake<\/span><\/a><\/td>\n<td>30 g<\/td>\n<\/tr>\n<tr>\n<td>Lunch<\/td>\n<td>2 toasted bagels, choice of filling<\/td>\n<td>90 g<\/td>\n<\/tr>\n<tr>\n<td>Afternoon<\/td>\n<td><span style=\"font-weight: 400;\">500 ml <\/span><a href=\"https:\/\/www.scienceinsport.com\/beta-fuel-80\"><span style=\"font-weight: 400;\">SiS Beta Fuel energy drink<\/span><\/a><\/td>\n<td>80 g<\/td>\n<\/tr>\n<tr>\n<td>Dinner<\/td>\n<td><span style=\"font-weight: 400;\">2 cups of cooked white pasta, chicken breast, tomato-based sauce, 2 slices of garlic bread<\/span><\/td>\n<td>130 g<\/td>\n<\/tr>\n<tr>\n<td>Snack<\/td>\n<td><span style=\"font-weight: 400;\">1 tin of rice pudding + <\/span><span style=\"font-weight: 400;\">SiS Beta Fuel Energy Chews<\/span><\/td>\n<td>95 g<\/td>\n<\/tr>\n<\/tbody>\n<tbody>\n<tr>\n<td>Hydration<\/td>\n<td><span style=\"font-weight: 400;\">Aim not to lose more than 2-3% of your body mass via sweat loss(2). This usually means consuming 500 ml of fluid per hour depending on sweat rate, temperature and humidity \u2013 drinking additional fluids as needed.<\/span><\/td>\n<\/tr>\n<tr>\n<td>Energy<\/td>\n<td><span style=\"font-weight: 400;\">Aim for 60 g of carbohydrate per hour from a range of sources including <\/span><a href=\"https:\/\/www.scienceinsport.com\/sis-go-isotonic-energy-gel-pack\"><span style=\"font-weight: 400;\">SiS Isotonic GO gels<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><span style=\"font-weight: 400;\">SiS Beta Fuel gels<\/span><span style=\"font-weight: 400;\">,\u00a0 <\/span><span style=\"font-weight: 400;\">SiS Beta Fuel Energy Chews<\/span><span style=\"font-weight: 400;\">, <\/span><span style=\"font-weight: 400;\">SiS Beta Fuel energy drink<\/span><span style=\"font-weight: 400;\"> and <\/span><span style=\"font-weight: 400;\">SiS GO energy drink<\/span><span style=\"font-weight: 400;\"> and remember to\u00a0 fuel from the first hour. Alongside fluid intake, an hour of fuel could be 1 x <\/span><a href=\"https:\/\/www.scienceinsport.com\/sis-go-isotonic-energy-gel-pack\"><span style=\"font-weight: 400;\">SiS Isotonic GO gel<\/span><\/a><span style=\"font-weight: 400;\"> and 1 x pack <\/span><span style=\"font-weight: 400;\">Beta Fuel Energy Chews<\/span><span style=\"font-weight: 400;\">. Use <\/span><span style=\"font-weight: 400;\">SiS caffeine gels<\/span><span style=\"font-weight: 400;\"> or <\/span><span style=\"font-weight: 400;\">SiS Beta Fuel + Nootropics energy gel<\/span><span style=\"font-weight: 400;\"> towards the last hour of the race to get that extra boost.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"<p>Our helpful nutritional guide to help you prepare, perform &amp; recover from your training and races, however far you run.<\/p>\n","protected":false},"author":3,"featured_media":16902,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[569,452,453],"tags":[7,49,57,58,77,82,108,111,118,154,215,216,217,218],"class_list":["post-8720","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fueling-guides","category-sport","category-running","tag-training","tag-gels","tag-electrolytes","tag-recovery","tag-snack","tag-race","tag-hydration","tag-running","tag-nutrition","tag-fluid","tag-guide","tag-breakfast","tag-dinner","tag-lunch"],"acf":{"author_picture_acf":{"ID":8721,"id":8721,"title":"ted_munson-9.jpg","filename":"ted_munson-9.jpg","filesize":0,"url":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/ted_munson-9.jpg","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/running-nutrition-guide\/ted_munson-9-jpg\/","alt":"","author":"4","description":"","caption":"","name":"ted_munson-9-jpg","status":"inherit","uploaded_to":8720,"date":"2025-06-12 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00:00:00","menu_order":0,"mime_type":"image\/jpeg","type":"image","subtype":"jpeg","icon":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-includes\/images\/media\/default.png","width":500,"height":500,"sizes":{"thumbnail":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/ted_munson-9-150x150.jpg","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/ted_munson-9-300x300.jpg","medium-width":300,"medium-height":300,"medium_large":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/ted_munson-9.jpg","medium_large-width":500,"medium_large-height":500,"large":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/ted_munson-9.jpg","large-width":500,"large-height":500,"1536x1536":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/ted_munson-9.jpg","1536x1536-width":500,"1536x1536-height":500,"2048x2048":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/ted_munson-9.jpg","2048x2048-width":500,"2048x2048-height":500,"post-thumbnail":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/ted_munson-9.jpg","post-thumbnail-width":500,"post-thumbnail-height":500,"cc_40_40":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/ted_munson-9.jpg","cc_40_40-width":40,"cc_40_40-height":40,"cc_55_55":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/ted_munson-9.jpg","cc_55_55-width":55,"cc_55_55-height":55,"cc_100_100":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/ted_munson-9.jpg","cc_100_100-width":100,"cc_100_100-height":100}},"author_job_acf":"Performance Nutritionist","author_name_acf":"Ted Munson","subtitle":"","product_skus":"go-isotonic-energy-gels-30-pack, go-hydro-8-pack, go-energy-bar-mini-30-pack","post_banner":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2017\/05\/August-Sep-Articles-SiS-1600x500-V7.png"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Running Nutrition Guide | Endurance Running Nutrition Plan<\/title>\n<meta name=\"description\" content=\"Consider your nutritional intake and form a winning running nutrition plan, focusing on every aspect including training, racing and recovery.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/running-nutrition-guide\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta 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