“There’s no such thing as a good or bad food” | The Nutrition Advice All Runners Need to Hear

Optimal running performance requires a strategic approach to nutrition that prioritizes fueling over restrictive dieting. Sports nutritionist Sian Seccombe emphasizes that there is no such thing as "good" or "bad" food; instead, timing is critical. Runners should "sandwich" their sessions with carbohydrate-rich intake, focusing on fast-digesting carbs during runs while avoiding fiber, fat, and protein to prevent gastrointestinal distress. Performance goals and significant weight loss are often mutually exclusive, as under-fueling leads to hormonal imbalances, bone stress injuries, and Relative Energy Deficiency in Sport (RED-S). While a food-first approach is paramount, creatine and vitamin D are valuable supplements for most athletes. Ultimately, listening to the body’s hunger signals and ensuring adequate energy availability for training, recovery, and daily life is essential for long-term health and athletic success.