{"id":33,"date":"2026-01-10T08:48:21","date_gmt":"2026-01-10T08:48:21","guid":{"rendered":"https:\/\/scintillawpthemes.com\/demo\/swp-dietician-pro\/2026\/01\/10\/what-to-eat-before-and-after-a-long-run\/"},"modified":"2026-01-10T08:48:21","modified_gmt":"2026-01-10T08:48:21","slug":"what-to-eat-before-and-after-a-long-run","status":"publish","type":"post","link":"https:\/\/scintillawpthemes.com\/demo\/swp-dietician-pro\/2026\/01\/10\/what-to-eat-before-and-after-a-long-run\/","title":{"rendered":"What to eat before and after a long run"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Long runs are where race-day nutrition is learned. Treat them as rehearsal: the same breakfast, the same timing and the same fuel you plan to use when it counts.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The night before<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Eat a normal, carbohydrate-rich dinner you know agrees with you. This is not the night for a new curry house or a huge salad.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Two to three hours before<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Aim for an easy-to-digest breakfast built on carbohydrate with a little protein, such as oats with banana and yoghurt, or toast with honey and an egg. Sip water steadily.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">During<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">For runs over 75 to 90 minutes, start taking 30 to 60 grams of carbohydrate per hour from around the 45-minute mark. Gels, chews or a sports drink all work; practise until your gut is comfortable.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Within an hour after<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Carbohydrate to refill glycogen<\/li>\n\n<li>20 to 30 grams of protein to support muscle repair<\/li>\n\n<li>Fluid and a little salt to replace what you sweated out<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">A bowl of rice, chicken and roasted vegetables ticks every box. So does chocolate milk and a sandwich, if that is what you can face.<\/p>\n\n\n","protected":false},"excerpt":{"rendered":"<p>A simple fuelling routine for long training days, from the night before to the recovery meal.<\/p>\n","protected":false},"author":9,"featured_media":34,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[17,16,15],"class_list":["post-33","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports-nutrition","tag-recovery","tag-running","tag-sports-nutrition"],"_links":{"self":[{"href":"https:\/\/scintillawpthemes.com\/demo\/swp-dietician-pro\/wp-json\/wp\/v2\/posts\/33","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/scintillawpthemes.com\/demo\/swp-dietician-pro\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/scintillawpthemes.com\/demo\/swp-dietician-pro\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/scintillawpthemes.com\/demo\/swp-dietician-pro\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/scintillawpthemes.com\/demo\/swp-dietician-pro\/wp-json\/wp\/v2\/comments?post=33"}],"version-history":[{"count":0,"href":"https:\/\/scintillawpthemes.com\/demo\/swp-dietician-pro\/wp-json\/wp\/v2\/posts\/33\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/scintillawpthemes.com\/demo\/swp-dietician-pro\/wp-json\/wp\/v2\/media\/34"}],"wp:attachment":[{"href":"https:\/\/scintillawpthemes.com\/demo\/swp-dietician-pro\/wp-json\/wp\/v2\/media?parent=33"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/scintillawpthemes.com\/demo\/swp-dietician-pro\/wp-json\/wp\/v2\/categories?post=33"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/scintillawpthemes.com\/demo\/swp-dietician-pro\/wp-json\/wp\/v2\/tags?post=33"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}