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For people who are physically active, the distribution of meals during the day is of great importance. Meals must provide the right amount of nutrients to provide energy and strength to train and compete.

• Breakfast is the most important meal of the day and should consist of carbohydrates, proteins and fats in the right proportions. It is recommended that runners eat breakfast about 1-2 hours before training. Breakfast, for example, may consist of eggs, wholegrain bread, fruit, yogurt or oatmeal.
• Second breakfast. If a running workout is long or intense, runners may need an extra snack before doing so. Lunch can include fruit, vegetables or cereal bars.
• Lunch should consist of carbohydrates (55%), proteins (20%) and fats (25%). It is recommended that runners eat lunch about 2-3 hours after training.
• Snacks. They should contain carbohydrates and proteins, as well as healthy fats. These can be fruit, yogurt, cereal bars, nuts or seeds.
• Dinner. Nutritionists believe that, above all, it should be light and easily digestible, and the ingredients should be selected so that they are rich in proteins and carbohydrates. Heavy meals eaten before bedtime can lead to unpleasant stomach symptoms.

Proper pre- and post-workout meals are critical to achieving optimal training results and should be well-balanced in terms of nutrients.

A pre-workout meal should be consumed 1-2 hours before training to allow digestion and assimilation of nutrients. During this time, the body will have time to break down the meal into nutrients that will be used as a source of energy during physical exertion. It is recommended that the pre-workout meal consist mainly of carbohydrates, which will provide energy for training. It can be, for example, a sandwich with wholegrain bread and vegetables, oatmeal with fruit and nuts, yogurt with fruit and muesli or rice with vegetables and meat.

The ideal time to consume a post-workout meal is 30-60 minutes after training. Then the body makes the best use of nutrients to regenerate muscles and replenish muscle glycogen levels. If consumed later, it can still help with muscle recovery and energy replenishment, but it will not be as effective as in the first hour. The post-workout meal should be properly balanced in terms of carbohydrates, fat and protein (none of these nutrients should be missing). An example of a post-workout meal would be grilled chicken with salad.

Hydration is very important for runners because during training, the body loses fluids through sweat and breathing. Too little fluid in the body can lead to dehydration, which has a negative impact on performance and health.

Here are some tips on how to stay hydrated for runners:

• Drink water before training - it is worth drinking 400 to 600 ml of water 2-3 hours before training to prevent dehydration.
• Drink water before training - it is worth drinking 200 to 300 ml of water 10-15 minutes before the start of training.
• Drink water during training - depending on the intensity and length of training, it is worth drinking water every 15-20 minutes, in the amount of about 150-250 ml.
• Choose isotonic drinks - if your workout lasts more than an hour, it is worth choosing drinks that will help replenish electrolytes and minerals.
• Drink water after training - within the first hour after training, it is worth drinking 400 to 600 ml of water to replenish fluids lost during training.
• Adjust hydration to individual needs - the amount of fluids that should be consumed during training depends on many factors, such as the intensity of classes, weather conditions, body weight and individual needs of the body. It is worth adjusting hydration to your individual needs.