- The 2025 London Marathon is set to become the world’s largest marathon, with over 56,000 runners expected to take part on Sunday
- More than a quarter (27%) of the UK population now run at least once a week as the sport rises in popularity
- Dr Carrie Ruxton, Renowned nutritionist, shares 4 top tips to enhancing training, performance and recovery through diet
With over 56,000 runners expected to take part in the London Marathon on Sunday, April 27, renowned nutritionist, Dr Carrie Ruxton shares her expert advice on how to optimise training, performance, and recovery through diet.
Running continues to grow in popularity, with more than a quarter (27%) of the UK population now running at least once a week [1]global running club participation up 59% in 2024. As the sport expands, the importance of nutrition for maintaining peak performance and effective recovery has never been greater.
Dr. Carrie Ruxton explains: “Eating the right diet is just as important as training for marathon runners and casual runners alike. Incorporating good quality carbohydrates, protein, plant polyphenols, and electrolytes can help maintain energy levels, enhance hydration, support muscle function and speed up recovery.”
As thousands of runners prepare for race day on what is set to become the world’s largest marathon, Dr. Ruxton shares four simple dietary tips for optimising training, performance, and recovery.
- Vitamin C: A 150ml glass of 100% orange juice provides around 90% of our daily vitamin C requirement, a crucial nutrient for protecting cells from oxidative stress and supporting connective tissue. Oxidative stress – when free radicals attack our cells – is a common issue after intense training leading to poor recovery. Endurance runners are also more susceptible to colds and respiratory infections. Getting enough vitamin C in the diet is important for supporting immunity, protecting body wells and helping to create new collagen – a connective tissue which supports bones and joints.
- Top Tip: Start your day with a glass of pure orange juice for an energising boost of vitamin C and natural carbohydrates.
- High quality carbs: Endurance training needs a steady supply of fuel so base meals around minimally processed carbohydrates which will stay in the blood for longer. Low GI [glycaemic index] carbs are best such as pasta, wholegrain rice, quinoa, apples, oranges, carrots, lentils and beans.
- Top Tip: For a carb boost after your long runs, try a lamb and butter bean casserole with cous cous or a stir fry salmon with wholegrain rice, broccoli, flaked almonds and soy sauce.
- Potassium and Hydration: Potassium is essential for muscle contraction and preventing cramps, a common issue during long-distance running. Proper hydration, coupled with potassium-rich fruits and vegetables, help maintain fluid balance and replace vital minerals lost during exertion.
- Top Tip: Good potassium sources are spinach, bananas, sweet potatoes, orange juice, beetroot juice, tomatoes and potatoes.
- Power up your polyphenols: Fruit and vegetables are high in polyphenols – bioactive plant compounds with anti-inflammatory effects. A 2024 study led by Dr. Patrick Diel found that drinking diluted cloudy apple juice after running may help speed up recovery. [2] The naturally occurring sugars and polyphenols in apple juice supported immune function and reduced stress markers more quickly than sugar-sweetened beverages. This makes it an excellent choice for runners looking to enhance recovery and reduce fatigue after intense training or a long race.
- Top Tip: Dial up the rainbow with colourful fruit and vegetables rich in plant polyphenols. Aim for meals or snacks which include red cabbage, blueberries, yellow peppers, green kiwi fruit, red strawberries and white cauliflower.