Sports nutrition isn’t only for those striving for optimum performance, it’s about making sure your body is being given what it needs to compensate for what it loses during strenuous exercise.

With the Dubai Fitness Challenge running until November 27, runners around the region are out pounding the pavements, firing up the treadmills or notching the kilometres at the beach. The Dubai Fitness Challenge is a month-long initiative aiming to transform Dubai into the most active city in the world. With a calendar of exciting events, DFC is all about motivating and involving the city's residents and visitors to undertake 30 minutes of continuous exercise per day for 30 days.

So what you should eat before, during, and after a run?

Balanced meals for runners should comprise roughly 20% fats, 60% complex carbohydrates and 20% proteins. It real terms imagine a bowl of pasta with a fresh tomato sauce, as many vegetables as you like and a handful of cooked, chopped chicken on top.

Before a run

Try to avoid foods that are high in fibre and fat before your run as they are much harder to digest and could cause problems along the way. Reach for a small, low-fiber, high-carb snack 30-60 minutes before your run. A good pre-run snack would ideally contain around 50g of carbohydrates.

Try: Think two bananas, two slices of bread or toast with some honey or peanut butter. Granola bars are good as long as they don’t contain too much sugar, or a handful of dried, mixed fruit.

During a run

With temperatures soaring it is recommended to train indoors. However, it is still possible to run outside, just avoid peak hours. Taking on enough fluids is extremely important because of the heat. Staying hydrated on a long run (more than one hour) is vital to avoid dehydration and exhaustion, but even for shorter sessions, fluids are vital. You can also fill up your glycogen stores with carbs (30g-60g per hour) and take energy gels or high-carb drinks with you if you can.

After a run

Now is the time to recharge batteries and repair any damage done to muscles on the run. A great way to bounce back is with a snack containing complex carbohydrates and protein one hour after your run to refill glycogen stores. Protein meals are perfect for repair and to help make muscles stronger.

Try: A homemade fruit smoothie with chia (high in protein); poached eggs on a bed of tomato and avocado with whole wheat bread.