We’ve teamed up with Runna to supercharge your running training. All Gousto customers can get a FREE two week trial of the Runna app. Just use the code GOUSTO and unlock a personalised plan to get you started.

Fuel good

For runners, the right nutrition can be the difference between smashing a personal best and struggling to finish a session. Whether you’re chasing your first 5K or prepping for an ultramarathon, what you eat before, during and after your runs plays a massive role in how you perform and recover.

This guide dives into the essentials of fuelling your body for peak performance – to make sure you can smash your Runna plan.

Carbs, carbs and more carbs

Carbohydrates are a runner’s best friend. When you eat carbs, your body turns them into blood glucose, creating an energy source to fuel those runs (especially the long ones). Without enough carbs, you’re likely to feel the strain – no one wants to be running on empty.

Top tip: Poor carbohydrate availability can lead to a reduced carbohydrate oxidation rate during exercise, which leads to an inability to exercise at high intensity. 

So what carbs should you be reaching for? We suggest complex carbs – wholegrain bread, pasta, oats, sweet potatoes, and bananas. Eating these 1–3 hours before running will provide long-lasting energy to help you perform at your best.

Look out for our Health Hub range where you’ll find recipes like our Sesame Sweet Potato & Avocado Poke Bowl. Or try a Pasta Pronto recipe the night before your run – quick, delicious options packed with energy-boosting carbs.

Fats for fuel

Fats are fantastic – yes, really! They should make up 30-35% of your daily energy, especially if you’re a runner, as they provide backup fuel when carbs run low. Good fats like avocados, nuts, seeds, oily fish, and heart-healthy oils help boost brainpower and help us absorb vitamins A, D, E, and K.

Top tip: Eat fats a few hours before your run to stay energised without feeling heavy. And skip the saturated and trans fats – they don’t bring much to the table. Stick with the good stuff!

The power of protein

Running can be pretty tough on your joints and muscles – this is where protein comes in as your recovery hero. Getting enough protein in your diet during training gives your muscles the power they need to recover faster, come back stronger and help avoid injuries.

There are tons of tasty ways to get your protein fix. Lean meats, eggs, dairy, beans, tofu, and other plant-based foods can all power up your recovery. For a post-run boost, grab something protein-packed to help muscles rebuild and bounce back stronger.

Gousto’s Protein Hit range makes it easy to hit your goals with at least 30g of protein per serving. Our faves? The Shredded Hoisin Chicken Wraps are a winner, and for something different, try the Cheesy Baked Salmon With Mediterranean Veg or the Thai-Style Tofu With Ginger Veg And Brown Rice.

Water works 

Hydration is key for runners. Dehydration can cause dizziness, cramps, and sluggishness – not ideal mid-run. Aim for 6-8 glasses of water daily, and drink before, during, and after your run. Staying hydrated will make runs feel smoother and easier.

Motivation station

Now you know how to hit your nutrition goals with Gousto, why not elevate your runs with Runna too?

No matter whether you’ve been running for years or you’re just getting started, nutrition plays an essential role in your running journey. What you eat is key for performing your best at all times – as is having the right training plan for your goals.

In fact, a training program that’s personalised to your goals, current ability, and schedule is one of the best ways to level up your running game and become a better runner. Combine that with the right nutrition, and you’ll be unstoppable!

Runna have the right training plan for any runner and any goal out there, from your first 5k to your first half-marathon, or even your next ultramarathon – plus, lots of nutrition advice you can directly access in the app.

We’re offering Gousto customers a FREE 2-week trial to the Runna app. Use code GOUSTO to unlock your personalised running plan.

Give it a go and take your running to the next level, you’ll thank us later!

Need a healthy snack to fuel you right? Look no further.

Or want to start the day right? Here are 10 easy and filling meal prep ideas for a healthy breakfast.