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What to Eat Before, During, and After Workouts: Nutrition Advice from Steph Lowe

Steph Lowe, The Natural Nutritionist and nutrition expert for Cell Squared, is passionate about helping endurance athletes reach their personal bests through nutrition. With years of experience working with athletes, Steph knows the power of nutrient-dense foods and smart fueling strategies.

In this interview, Steph shares her favourite nutrition tips for runners, debunks common myths, and offers practical advice on how athletes can tweak their diets to boost performance and recovery.

Steph, what are some of your favourite nutrition tips that help endurance athletes hit their personal bests every time?

One of my top tips for endurance athletes is to focus on incorporating energy-dense foods into their diet. Foods like beef, salmon, and eggs are vital because they provide the essential nutrients needed for muscle repair, energy production, and overall performance.

Stick to a healthy serving of protein, relative to your body weight/goals, and try to make sure it’s a high-quality protein source like grass-fed beef, wild-caught salmon or organic pastured eggs. I’m also a big fan of including organ meats in your diet, such as beef liver, heart, and spleen.

These are nutrient powerhouses, offering critical components like iron, B vitamins, and CoQ10, which are crucial for oxygen transport, energy production, and reducing fatigue. Including these can make a significant difference in both performance and recovery.

Supplements like Cell Squared’s Organic Beef Spleen & Liver capsules can also be a great addition for those who find it challenging to incorporate organ meats into their meals regularly, I recommend consuming around 4-6 capsules an hour before your morning workout.

Can you share some go-to foods that runners should stock up on and any they should avoid to keep their performance top-notch?

Runners should definitely stock up on foods like grass-fed beef, salmon, and eggs, as I previously mentioned. These are rich in protein, iron, omega-3 fatty acids, and essential amino acids, all of which are crucial for muscle repair, reducing inflammation, and enhancing energy metabolism. Add in high-quality extra virgin olive oil, avocado, coconut oil, grass-fed ghee, and activated nuts. They are all anti-inflammatory and wonderful sources of healthy fat.

It’s best to avoid high-sugar foods and overeating, particularly before a race. These can lead to digestive issues and negatively impact performance, so sticking to balanced, wholefoods is key.

What would you recommend eating the day before a big race to make sure runners are feeling their best?

The day before a big race, it’s important to consider carb loading, particularly for longer distances like marathons. Carb loading helps maximise glycogen stores, which are your body’s primary energy source during prolonged exercise.

However, it’s essential to balance this strategy with your individual needs and the specific race distance. For some, regular carbohydrate intake during training may be sufficient, but for others, a focused approach to carb loading can really enhance performance.

Be smart with your carbs. Your muscles use up glycogen more quickly after a workout, so carb cycling can be a great way to refuel, especially after resistance training. Just remember, this isn’t a free-for-all to have pastries and grains.

Stick to pure, whole carbohydrates like berries, carrots, sweet potatoes, and butternut squash—they’re super clean sources filled with vitamins and minerals. Also, be sure to include balanced meals with fruits or starchy vegetables to help replenish glycogen after high-intensity sessions.

How can runners tweak their diets to not only boost their workout performance but also speed up their recovery time?

To boost both performance and recovery, runners should focus on post-workout refuelling. As I mentioned, after intense sessions, it’s important to consume a mix of carbohydrates and protein-rich foods, fruits, starchy vegetables, and good quality meats.

These help replenish glycogen stores and support muscle recovery. On top of this, incorporating anti-inflammatory foods such as salmon, rich in omega-3 fatty acids, can support. Omega-3s help reduce inflammation and support cardiovascular health, which are both essential for maintaining performance and speeding up recovery.

Could you walk us through what athletes should be eating before, during, and after their workouts for the best results?

Before a workout, it’s important to have a balanced meal rich in carbohydrates and protein a few hours ahead. This fuels your energy levels for the workout. During the workout, staying hydrated is key, and if the session lasts more than 90 minutes, consuming quick-digesting carbohydrates can help maintain energy.

After the workout, refuelling within an hour with a well-balanced meal containing both carbohydrates and proteins is crucial for aiding muscle recovery and replenishing glycogen stores.

Protein should be your number one priority, but balance it with healthy fats to ensure your hormones function properly and to avoid excess protein converting to glucose, which can increase insulin and store fat. Following this nutritional plan can significantly enhance results and overall performance.

How does what we eat really impact our running, and are there any simple dietary changes that can make a big difference?

Naturally, what we eat has a profound impact on our running performance. Nourishing your body with whole foods that it recognises vs processed options can greatly enhance muscle function and energy production. Reducing the intake of high-sugar foods is a simple change that can make a BIG difference.

High-sugar foods can cause energy crashes, so focusing on nutrient-rich options helps maintain sustained energy levels during runs. It’s also crucial to pay attention to how your body reacts to different foods and timing. Only you know what works best for you, so experiment, play around, and take note of what fuels your best runs. 

Are there any common nutrition myths that runners should be wary of, and how can they find reliable advice to follow?

One common nutrition myth that runners should be cautious of is the idea that carb loading is necessary for every race. While it can be beneficial for marathon runners, as I’ve previously discussed, it may not be needed for shorter races or for every athlete. Another myth is the urgency of the post-workout meal.

While it’s important to refuel, don’t be misled by the myth that you need to eat protein within 20 minutes of finishing your workout. What’s more important is understanding how your body responds to timing and nutrients—experiment and find what works best for you.

Tailoring this strategy to your individual needs and training adaptations is important. To find reliable advice, it’s best to consult with a nutrition expert or dietitian who understands your specific goals. They can provide tailored guidance to help you achieve the best results in your running journey.

About Author

Hey there! I'm Hao, the Editor-in-Chief at Balance the Grind. We’re on a mission to showcase healthy work-life balance through interesting stories from people all over the world, in different careers and lifestyles.