Balance your running mileage with the right calories to fuel performance and manage weight.
Running uses glycogen as primary fuel. Aim for 5–7 g of carbs per kg of bodyweight on moderate training days.
After a long run, eat a 3:1 carbs-to-protein ratio snack within 30 minutes to kickstart glycogen replenishment.
Relative Energy Deficiency in Sport (RED-S) is common in runners — eating too little reduces performance and increases injury risk.
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