Hit the new year running

Whether you're taking your first step, joining a run club or scouting out events for your running calendar, one thing is for sure: good nutrition plays a huge role in how you feel and perform. Incorporating lean meat like beef and lamb into your routine can help you recover faster, feel more energised, and keep your muscles primed for your next run. Here are some bite-sized tips for keeping your body in top shape.

Timing is key

Fuelling your body properly is all about timing. The closer to your run, the simpler your food should be. In the hour leading up to your run, choosesimple carbohydrate foods like bananas, dates, and honey. These are easy to digest, providing quick fuel without causing any tummy upset. Just bear in mind, carbohydrate requirements vary depending on the distance, intensity and duration of your run. If you have more time, your body has plenty of time for digestion so opt for a balanced meal with quality protein, complex carbohydrates, and healthy fats for long-lasting energy like this teriyaki beef sushi bowl.

Kickstart recovery with protein

No matter the distance, your muscles need protein to help repair and recover. Protein also keeps you feeling fuller for longer and helps build strength. Red meat like beef and lamb is packed with high-quality protein and important nutrients like iron and zinc. Iron helps transport oxygen to your muscles, allowing you to keep going and feel more energised as you run. Zinc is key for immune support, super important when you’re pushing your body to new limits. To help your body recover, aim to have a high protein meal within two hours of finishing your run like this crispy rice salad with leftover lamb or beefy breakfast burritos.

Nail the basics

Regardless of whether it is a run day or a rest day, a small run or long, nourish and fuel your body with regular, balanced meals and don’t forget about hydration! Even a small amount of dehydration can affect your performance, so keep up the water intake especially in the summer months. Last but not least, be sure to prioritise quality sleep and adequate rest so your body can recover, repair, and adapt.