{
  "@context": "https://schema.org",
  "@type": "FAQPage",
  "@id": "https://scienceinsport.com/blogs/nutrition/running-nutrition-101-beginners#faq",
  "mainEntity": [
    {
      "@type": "Question",
      "name": "Do beginners need energy gels?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "Not for short, easy runs under an hour, where a normal diet and good hydration are enough. Gels and other carbohydrate fuel become useful once your runs go beyond about an hour or you start pushing the pace, when your stored carbohydrate becomes a limiting factor."
      }
    },
    {
      "@type": "Question",
      "name": "What should I eat before a run as a beginner?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "Before easy runs, usually nothing special is needed. Before longer or harder runs, a small, familiar carbohydrate-based snack an hour or two beforehand helps. Avoid trying anything new right before you run."
      }
    },
    {
      "@type": "Question",
      "name": "How much water should I drink when running?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "For most short runs, drinking normally through the day is enough. On longer runs, especially in warm weather, drink to thirst and top up along the way. As runs get longer or hotter, electrolytes become useful to replace sodium lost in sweat."
      }
    },
    {
      "@type": "Question",
      "name": "Do I need to eat after every run?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "After easy runs, normal meals are fine. After longer or harder sessions, getting carbohydrate and protein in within about an hour supports refuelling and recovery, which helps your next run go better."
      }
    }
  ]
}