Cortney Berling | Dietitian & Running Coach

So, how exactly do you fuel for a run? Well... Depending on the duration of the run, a pre-run snack (about 15->30g of carbs) will give you the energy to make it through without bonking. I’m having a Nature’s Bakery Fig Bar here (38g of carbs - it’s okay if it’s not EXACTLY 30g!), which is perfect for runs that are around 45-75 minutes long. Having a post-run snack (that has a 3:1 carb-to-protein ratio) within 30 minutes after your run will help your muscles recover properly! I’m having a Chocolate Strawberry Banana Protein Smoothie 😋 it has milk, whey protein, a banana, and a handful of strawberries, and it has about 60g of carbs and 25g of protein. But, if this left you thinking: ➡️ What if you’re *only* running for 30 minutes? ➡️ What if you have to wake up early and don’t have time to eat? ➡️ Does this recommendation change if you’re running longer than 90 minutes? What about less? ➡️ What are some pre and post-run ideas? These are all questions I answer within my nutrition coaching program! I help my clients create a fuelling strategy that works for them and their lives. We also cover topics like body image, how to eat intuitively and ensure you’re getting the correct macronutrients, injury prevention, and so much more! 🎉 You get access to modules, food log reviews, meal plans, and grocery guides, and we have coaching calls every week! Want more info or to apply? Just drop “coaching” below and I’ll DM you more info! #prerunsnack #postrunsnack #fuelingstrategy #runningnutrition #sportsnutrition