Nutrition for Runners and Endurance Athletes

This guide focuses on one of the most integral parts of exercise - NUTRITION, what to eat, why, and how love your body
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  • Lectures 19
  • Length 1.5 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 10/2015 English

Course Description

Nutrition is not merely a complementary part of exercise and endurance racing, but it plays an integral part of it.

We understand that life is busy and eating correctly takes time, we want to show you however that eating correctly gains you hours in the day and is critical to get correct during exercise.

What do you eat before exercise? What after it? And extremely important for those of you taking it further, what do you eat during exercise? We will cover these in detail in this course.

Do you want to lose weight? Are you trying to starve yourself? You shouldn't be, if you excising and eating correctly you should be losing weight and never feeling hungry, we going to talk about these issues.

The course offers:

  • Video lectures and presentations
  • Pages of recipes
  • Downloadable meal plans

This course is easy to navigate and find the relevant lectures for your own unique situation.

This course is for anyone looking to improve their nutrition regime, set new goals and reach them, improve their overall health and look after their bodies and well-being through the act of exercise.

What are the requirements?

  • Students should be willing to try something new for the first time if they haven't before
  • Students should try to get access to the ingredients mentioned in videos although most ingredients are commonly available. Although not necessary, only beneficial

What am I going to get from this course?

  • Understand your basic food groups
  • Learn how to fuel your body before, during and after exercise or a race
  • Gain insight into how to improve your health through natural foods
  • Bake your own healthy treats for race day
  • Gain insight into calorie counting and how to lose weight through exercise

Who is the target audience?

  • Anyone for wants to lead a healthy lifestyle
  • Any athletes who want to improve their nutrition regime
  • Especially for endurance athletes who want to know the importance of nutrition in exercise

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Introduction

This video introduces the nutrition course, explaining why nutrition is so important to us, followed by the order of progression through the course. It will help you to orientate yourself through this section.

Section 2: Food Groups

This video introduces the first major food group and explains how carbohydrates can play an important role in leading a healthy lifestyle.


This video looks at fruit, another important food group, and how to include it in a healthy eating plan.


This video explains a variety of different vegetables and their benefits, including which types are most important to eat every day.


This video looks at a variety of ways to include protein in your diet, and how to choose your protein sources responsibly.


This video explains how certain types of dairy products can be good for you, but also warns against the dangers of buying highly processed and denatured products.

Section 3: What to eat Before exercise or races
What to eat before exercise or races
Section 4: What to eat During exercise or races

This lecture looks at how and when to eat during a race of 90 minutes or longer, what stages the body will progress through during the race and what to eat to refuel correctly and efficiently.

Section 5: What to eat After exercise or races

This talk covers an often-forgotten about topic which is what to eat after a run or a race to help the body recover and optimise the results of hard training.

Section 6: Calorie Counter

This is a slide-show presentation specifically for ultra-endurance athletes on how to efficiently refuel during a long race using food and drink depending on calories burned and absorbed. Example meals are included for easy calculations and personal race-day meal plan development.

Section 7: Healthy Eating
11 pages

This document shows how to eat healthily throughout the day using a meal plan that includes all your major food groups in the right ratios. There are plenty of examples of recommended foods to eat and suggested serving sizes to help you decide which meals work for you. Whether you want to make some small changes to improve your health or whether you want to follow the plan strictly to help you lose weight, take this along on your next shopping trip and start your journey to health today!


Losing weight is not about "going on diet", it's about changing your life style. Being active and eating healthily are key aspects. To be a healthy person, activity should be an integral part of your daily life and running is one of the best and most rewarding physical activities. This video will show you why and includes a training plan with specifically chosen running techniques proven to aid weight loss. Check out the downloads section for a healthy eating plan that will guide you towards a healthier life!

Section 8: Recipes

Watch how to make delicious raw orange chocolate brownies!


See how easy it is to bake these yummy energy-packed muffins!


These are a "must" to include in any race-day meal plan and they are also so easy to make ahead of time so watch how to do it!


Watch how to make these date balls - a great addition to any healthy meal plan and are packed with goodness and flavor!


Watch how to make an alkalizing green juice - delicious and easy way to get a health serving of nutrients

Additional Must-Try Recipes

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Instructor Biography

Matthew Henshall, Engineer | Runner | Learner

Born and bread on the foothills of Table Mountain, Cape Town, South Africa. Electro-Mechanical Engineer and Running fanatic. I have been running as long as I can remember anything from 100m to 100km, in the mountains, on the road and on the track. I am constantly on the search for new information and adventures.

Instructor Biography

Leah Morgan, Biomedical Engineer

I am a Master's student at the University of Cape Town currently studying Biomedical Engineering. I have experience in Human Anatomy, Human Physiology and Biomechanics. I am excited about eating healthily and being active, these have played an important role in my happiness and self-confidence in the past few years and I love to share what I've learned with people.

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