Nutrition is a vital consideration for runners, as what you eat can significantly affect you in both training and on event day. To help you prepare for Run Melbourne, presented by The Age, we will be providing tips on nutrition and healthy eating, as well as fuelling for your 5km run/walk, 10km run or half-marathon on Sunday 18 July. We will also be highlighting foods that deliver critical nutrients for runners and suggesting some healthy recipes...

Tips and recipes courtesy of:

WEEK 8 - MONDAY 12 JULY (EVENT WEEK!)

RACE READY

The half requires the same attention to glycogen levels and hydration as a marathon. A high-carb, moderate protein, low-fibre meal two hours before the start - toast with a little natural peanut butter, for example, and half a banana - is a good option. Make sure you're well hydrated by drinking approximately 600mL of water two to three hours ahead of time and sipping from a sports drink every 15 minutes after that. During the race itself, aim for 120 to 235mL of fluids every 15 to 20 minutes.

WEEK 7 - MONDAY 5 JULY

THE RIGHT STUFF
How to avoid two common pre-race nutrition mistakes.

The Mistake: Eating a Box of Pasta
Many runners like to top off their glycogen stores by feasting on carbs the night before a race. And why not? You're going to burn through them the next day. But flooding your system with more carbs than it can process may lead to digestive problems that will have you running to the porta-potty every kilometre.
The Fix: Consume moderate quantities - not huge portions - of carbs for several days prior. Massive amounts of any food throw your system a curve ball. Have porridge for breakfast, potatoes at lunch, and pasta for dinner. Eat just to fullness, so you don't get indigestion or have trouble sleeping.

The Mistake: Skipping Breakfast
Too nervous or worried about feeling full, some runners can't face food on race morning. But without it, you're likely to hit the wall in any race. Why? Because studies show that a pre-race meal keeps your blood sugar steady and provides energy to power you through.
The Fix: If you know you get too nervous to eat before a race, wake up a few hours before the start-so you can eat breakfast slowly, letting each bite settle before taking another. If you can't stomach solid foods, drink a smoothie with bananas, fruit juice, and milk. These ingredients are easy on most stomachs, provide energy, and won't leave you feeling overly full.

 
WEEK 6 - MONDAY 28 JUNE

SECRETS OF SPEED
Intervals and tempo kilometres matter. But they're not the only tools a runner can use to get quicker. Heed the advice below and watch your PB get a little lower.

Lose weight > A 2.2kg weight loss can take more than two minutes off your half marathon time. Plus, weight loss can reduce your injury risk and improve your biomechanics.

Drink Caffeine > Not only is caffeine credited with improved alertness and increased focus, newer research suggests it can improve pain tolerance and help you fatigue less quickly. To get the most out of caffeine, down a cup of plain tea or coffee (not a mocha frappuccino) 30 to 60 minutes before a race or hard workout

Limit the junk food > Sugar can actually trigger hunger, which can lead to weight gain. Plus, you'll get more out of your mileage with long-lasting staples like whole-grain rice and pasta than with sugary foods that can cause sluggishness - not what you if you're pushing for speed.

WEEK 5 - MONDAY 21 JUNE

4 WAYS TO FEND OFF GERMS 

1. GET YOUR ZZZZs The more you sleep, the more virus-attacking cells you'll produce - according to one study, 50 per cent more after eights hours than after six.

2. RUN SHORTER Thirty to 75 minutes of moderate activity can boost your ability to fight bugs; long, hard runs do the opposite.

3. ...OR DRINK UP Consuming carb-rich drinks before, during and after a run longer than 90 minutes can restrain immune-inhibiting stress hormones.

4. RECOVER Pushing your body without enough rest can weaken your immune responses - and cause frequent colds. Mood is an early indicator of overtraining, so take a rest day if you're feeling cranky.

WEEK 4 - MONDAY 14 JUNE

EAT TO ENDURE
The right fuel for your 21.1 kilometre race

While Training > As you ramp up your mileage, try to get enough quality carbohydrates and protein. After long runs, eat a 1255-1675 kilojoule snack with a three-to-one mix of carbs and protein (say a small lean meat-and-cheese wrap) within 30 minutes to jump start muscle recovery. Long runs are also a good time for newbie runners to practice balancing food and fluids so you're ready for race day.

WEEK 3 - MONDAY 7 JUNE

TWEAK IT!
The right meal at the right time makes a big difference. Here's how to tailor your meals for two common post-run situations.

Post-run: You feel queasy.
Eat This: If your stomach feels upset after a run, it's likely telling you it's been stressed out - either by dehydration, too many gels, or from working hard to get fuel into your system. Even though you might not feel like eating, doing so will help reduce that unsettled feeling and speed recovery. Skip energy gels and chews, which are digested very quickly and choose something that takes longer to break down, such as a banana or crackers and cheese - they'll stay in the stomach longer, protecting the lining from acid and helping override that queasy feeling.

Post-run: You ran at night, and bedtime looms.
Eat This: Since you'll be going to bed soon, you don't want to eat too much. Doing so regularly could lead to indigestion - and weight gain. One way to prevent overeating after a late run is to have your last real meal about two hours before your run. After your workout, you won't be superhungry and can refuel with something easy to digest. Try sticking with a mix of carbs and protein, like dry biscuits with peanut butter and a bowl of berries. Not only will it take the edge off if you're a little hungry, but the carbs will replenish glycogen stores overnight and the protein will start healing your muscles, so you'll be ready to run again the next day.

WEEK 2 - MONDAY 31 MAY

SWEET VICTORY

Breaking runs up into 20-minute segments can give your performance a kick. Even better: celebrate the completion of each segment by reminding yourself of what you've already achieved. Give yourself a tangible reward. Allowing yourself a small handful of jelly beans should provide a boost - in more ways than one.

WEEK 1 - MONDAY 24 MAY

A GOOD START - FRUIT AND HONEY WRAP

This wrap (spread honey and fromage frais, add fruit, fold) is the ideal carb-loader to see you through long mileage. As well as the tortilla's carbs, you'll get a fructose hit from the fruit and honey, which promotes fat burning, saving glycogen fuel.

1 wholemeal soft flour tortilla
1 tbsp fat-free fromage frais
1 tbsp honey
1 handful blueberries
½ handful raisins
1 banana, sliced
1 handful red seedless grapes
½ pear, grated