5 Simple Nutrition Tips to Boost your Running

Run For Heroes
3 min readMay 25, 2021

Run For Heroes x HelloFresh UK

At Run For Heroes we are big advocates for a healthy, well-balanced lifestyle. This is why we partnered with our friends at HelloFresh, who share the same values when it comes to a healthy diet.

It is important to fuel your body properly before, during and after your run to ensure you’re running your best. We asked HelloFresh for their top tips on how best to fuel your body to keep us running further and longer…


Carbs serve as the primary energy source for running, especially if you are doing a long run or a fast paced run: so the more you run, the more carbohydrates you burn. The number of carbohydrates should be adjusted based on your level of activity.


You may get energy during a run from carbohydrates and fat, but that doesn’t mean you should neglect protein in your diet.

Protein plays a vital role in the repair of muscles after a hard workout, including after a run. Protein is essential for the health of bones, ligaments, and tendons. Without enough, your body cannot repair and support itself which means it could be at a higher risk of injury.


Pick high quality foods from natural sources such as whole grains, fruits, vegetables, nuts, seeds, lean meats, legumes, and dairy.

These complex carbohydrates (whole grains, fruit, vegetables), healthy fats (nuts, seeds, olive oil, avocado), and lean protein (chicken breast, lean beef, legumes, eggs, Greek yogurt) all offer a wide variety of essential vitamins and minerals. These foods will also energise you so you won’t hit a wall on your runs.


Colourful fruits, vegetables, and spices aren’t just pretty to look at on a plate. The vibrant hues of seasonal produce indicate a powerful nutritional profile.

Runners need more vitamins and minerals than the average person, especially nutrients such as iron, vitamin D, calcium, potassium, and magnesium. The more colourful the vegetable and the more variety of produce that you eat, the more of these essential nutrients you get.


Eating 1 to 2 hours before a workout will provide you with energy to run further and faster. Opt for a small, easily carb based snack such as a banana, dried fruit, or toast.

After a run your body needs carbohydrates and protein to begin muscle repair. In the hour after exercise, your body is primed to synthesise carbs and protein, so aim to eat during this key window.

We couldn’t agree more, thanks for sharing your super helpful top tips HelloFresh.

If you’d like to order your very own HelloFresh box, they have given our readers 50% off (making your first delivery only £13.49) and then 35% off your following 2 boxes! Claim this wonderful offer here.

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Run For Heroes

As the original creators of the viral challenge #Run5Donate5Nominate5, our mission is to continue raising vital funds for charity.