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NUTRITION

A healthy, balanced diet, particularly in protein and carbohydrates will help you recover from training sessions and reduce the risk of injury. Combining wholegrains with lean protein, like chicken or fish, before a long run can help to increase energy (glycogen) stored in your body's muscles. Carb loading doesn't have to mean pasta, try brown rice- a source of B vitamins and important for energy.

HYDRATION

Water makes up 50-60% of your bodyweight and is the most important nutrient in the body. Try sipping water regularly rather than downing too much at once. Have a glass of water or sports drink approximately 1 hour before a run to pre-hydrate. On training days you should consume twice as much water than rest days! 

RECOVERY

The quicker you refuel, the quicker you'll recover. Carbohydrates help to replenish glycogen stores in your muscles and protein encourages muscle repair and recovery. It's important to replenish electrolytes lost through sweat too, Get More Vits Recovery Drinks contain electrolytes- potassium, sodium and magnesium- to rehydrate and B vitamins for energy release.