Category: Nutrition
-
Supplementing Your Miles – Omega 3
I am a community pharmacist and a runner. Throughout my day to day career I often get asked by my patients about supplements, what they do and what are their benefits. This got me wondering. So what vitamins and supplements do runners need? What are the benefits of taking certain supplements in runners and how…
-
Fuel Smart, Run Strong: Nutrition for the Female Endurance Athlete
When it comes to endurance running, women are not simply smaller versions of men. The female body is uniquely designed to handle long distances, adapt to different training loads, and even use energy differently throughout the month. Yet, many women still follow one-size-fits-all nutrition advice that doesn’t reflect these physiological differences. Whether you’re chasing a…
-
Protein Power: Supporting Recovery and Performance for Runners
After exploring the basics of fuelling, energy needs, carbohydrates and hydration in the first few blogs of this series, it is time to focus on a nutrient that doesn’t always get enough attention in the running world — protein. Many runners still associate protein mainly with strength athletes or gym-goers, but protein is just as…
-
Carbs Are Not the Enemy: Why Runners Need Them and How to Use Them Wisely
When it comes to nutrition, carbohydrates are often misunderstood. In general health circles, they sometimes get blamed for weight gain and sluggishness. For runners, the story is completely different. Carbs are your most important performance fuel. How you use them can make the difference between powering through a strong run or hitting the dreaded wall.…
-
Understanding Energy Needs for Runners at All Levels
Why Energy Balance Matters for RunnersWhether you’re a beginner training for your first 5K or an experienced marathoner chasing a personal best, your energy needs matter. Eating enough of the right fuel at the right time supports not only your training and recovery, but also long-term health and performance. Many runners—especially recreational ones—struggle with underfuelling,…
-
More Than Just Water: Smart Hydration Strategies for Runners
With Malta’s summer already turning up the heat, hydration is no longer just an afterthought for runners — it is a performance essential. Whether you’re training for a 5K or preparing for a marathon, staying properly hydrated can make the difference between a strong finish and hitting the wall. This month, we’re exploring how smart…
-
Fuelling for Runners: What Every Runner Should Know About Nutrition
Whether you’re running your first 5K or training for a new personal best, one thing is certain: your body needs the right fuel to perform. Yet, nutrition is often a last minute thought — yet very powerful — part of a training plan. The truth is, no amount of training, speed sessions or long runs…
-
When water is not enough
Drinking water is of course essential for our well-being, and in most cases, water is perfect beverage for staying hydrated. However, in certain scenarios, drinking water alone may actually cause more damage. If you have low blood pressure, going through bouts of sickness, lead a hectic life, and/or train hard (hello runners!) then no, water…
-
10 Race-Day Breakfast Ideas for Endurance Athletes
We’ve all heard that “breakfast is the most important meal of the day.” But for endurance athletes, it’s even more crucial. When your race lasts for hours and your energy demands are insanely high, starting the race properly fueled can make all the difference. But that leads to the question, what should you eat for…
-
Dehydration – Signs and Implications
In our previous post, we already mentioned dehydration and how it can impact a runners’ performance. Today we will help you understand what are the signs of early dehydration, so that you may prevent it from getting worse and also revert it so that you avoid health issues, injuries, and a disappointing running experience. As…