Nutrition for Everyone
Whatever your goal – be better nourished, lose weight, have a happy relationship with food or simply to hand over the task of weekly meal planning – we’ll help you achieve it.

Nourish & Fast
Our daily fasting nutrition plan is built around the no-fad science of time-related eating (intermittent fasting), with all its health and weight management benefits. 

Combine Nutrition for Everyone with the extra health benefits of Nourish & Fast and get the best of both worlds.

Personalised Nutrition
Fully customised plan to fit in with your busy life or to get the best out of your training and racing. 

Nutrition Consultation
Schedule a consultation with Sally, Nuush’s founder and lead nutrition advisor, to talk through your nutrition, health or performance.

Medichecks Consultation
Get your Medichecks blood tests through Nuush. We will help you choose the right test(s) – at 10% off the standard price. We’ll guide you through the accompanying Medichecks doctor’s report and how you might approach discussions with your GP.

Nutrition Insights
Talk through your diet and health history with Sally. Receive a personalised nutrition plan that you can use for 4-6 weeks, then discuss longer term actions to build on what you have achieved.

The science and behaviours of nutrition, lifestyle and health. Get the knowledge with our evidence-based articles and opinion.

A New Natural is our bi-monthly newsletter with evidence-based nutrition and health knowledge, recipes, lifestyle tips, podcast recommendations and more.

About Nuush
Nuush brings joy to healthy living with the Mediterranean diet. We nurture health awareness, wholesome food, nature, and meaningful connections. Find out more about the team.

Contact Nuush
Get in touch with us at or connect with us on social media.

Nutrition for older runners

The UK has an ageing population, over 16% of people are over 60 and life expectancy is steadily increasing. As an older runner you make a up a tiny fraction of those people and it’s likely that you are at the top level of health in that sector.

Older runners

The importance of nutrition for older runners

As a runner you are already making great strides to offset the effects of ageing and reducing your risk of major diseases such as heart disease, cancer and diabetes. You are also maintaining more muscle-mass than the average Joe, this will help you to stay strong and mobile and keep your metabolism firing well. Having said all this, there are still many runners whose nutrition is less than optimum, and there are specific reasons to eat well as a runner, but also as we age.

Our visible bodies change as we get older but there are more subtle changes going on inside us. Many of these affect our experience of eating and the way we process food. Our tastebuds become less keen, the same happens with smell – and smell influences enjoyment of food. We also digest food and nutrients less well as our digestive enzymes decline and even saliva production reduces. Added to that, the physical contractions of the digestive tract can slow down. So you can see how important it is to focus on eating a healthy diet and keeping the system running as efficiently as possible – in fact running aids peristalsis, which is the movement of food through the gut, so there’s another plus!

There are a few key nutritional considerations, which if practised will improve immunity, robustness, energy, performance and recovery.


  • For healthy bones and nervous system.
  • Yoghurt, milk (full fat, unhomogenised), cheese, green leafy veg, bony fish such as tinned sardines and salmon


  • Essential for transporting oxygen around the body. Oxygen fires your running.
  • Meat, poultry, fish, eggs, dried fruit, dark green leafy veg, fortified breakfast cereals.


  • For good muscle and nerve function and prevention of cramp (cramp can plague older runners)
  • Bananas, breakfast cereals, meat, milk, potatoes, nuts and seeds, beans and lentils, avocados, dried fruit, yoghurt.


  • For good muscle and nerve function and prevention of cramp.
  • Avocados, bananas, yoghurt, dried apricots, beans, baked potatoes, fish.


  • For good immunity.
  • Meat (esp lamb), poultry, cereals, leafy and root vegetables, shellfish, eggs, nuts.

Vitamin C

  • For good immunity, healthy collagen (keeping those ligaments healthy), muscle function, absorption of iron, healthy nerve signals (nerves fire muscles).
  • Kiwi fruit, citrus fruit, sweet potato, mango, papaya, peppers, sprouts, broccoli.

Vitamin D

  • For strong, healthy bones (in conjunction with calcium) Also thought to inhibit cell proliferation (cancer)
  • Sunshine! Milk, eggs, fortified foods, oily fish. Maybe some liquid vitamin D supplementation during the winter months.

B vitamins

  • Many many functions but key players in energy production.
  • Meat, cereals, dark green leafy veg, whole grains, nuts, seeds, yeast products, eggs, dairy products.

Whilst you might think you get an abundance of these nutrients many people lead busy lives, and many more have lost touch with natural ingredients and home cooking. Reliance on processed foods means that a lot of the nutrients have been lost. Getting back to basics and cooking simple meals from good fresh and natural ingredients is an investment in your long term health, your running and your longevity.

Lastly, we should talk about weight and body composition. Weight and fat percentage have a huge bearing on running performance. Typically older people have less muscle because muscle is lost at a fast rate as we age. Luckily runners maintain some of this through their sport, though functional resistance training is an important type of cross training to add to the overall programme. It sometimes becomes harder to lose fat and that is mainly because with age often comes more leisure time, which can be spent eating, and more money, which can also be spent on eating! Alongside loss of muscle we end up eating more calories but our engines, our muscles, are less efficient to burn those calories. So it often happens that an older runner puts on weight due to socialising, more money and lack of resistance training, as well as decreased running intensity.

Hopefully this helps you to realise the added importance of good nutrition for older runners.

Support your activities as you get older with our range of nutrition plans.

Get a nutrition plan

Transform your health and unlock your body’s innate power with our weekly Mediterranean diet plans.

Thank you for reading this article. Please note that while we share a lot of awesome information and research you should be aware our articles are strictly for informational purposes and do not constitute medical advice intended to diagnose, cure, treat or prevent any disease.

Cover photo by M.G. Mooij from

Share this post