Nutrition Guide for Runners

Nutrition is crucial for athletes as it directly impacts your performance, recovery, and overall health. Proper fueling before, during, and after training ensures that athletes have the necessary energy to perform at your best, maintain endurance, and enhance strength. A well-balanced diet rich in carbohydrates, proteins, and fats supports muscle repair and growth, prevents injuries, and promotes quicker recovery times. Additionally, adequate hydration is essential for optimal muscle function and to avoid cramps and fatigue. By prioritizing nutrition, athletes can achieve peak performance, sustain high levels of physical activity, and maintain long-term well-being.

Here's a comprehensive guide to help you as runners fuel your bodies before, during, and after your runs!

1. Daily Nutrition

• Carbohydrates:
  • Essential for energy. Aim for whole grains, fruits, vegetables, and legumes.
  • 50-60% of daily calories should come from carbohydrates.
• Proteins:
  • Crucial for muscle repair and recovery. Include lean meats, fish, eggs, dairy, beans, and nuts.
  • 15-20% of daily calories should be protein.
• Fats:
  • Important for overall health and sustained energy. Focus on healthy fats like avocados, nuts, seeds, and olive oil.
  • 20-30% of daily calories should come from fats.
• Hydration:
  • Drink plenty of water throughout the day. Aim for at least 8-10 glasses of water daily.
  • Include electrolyte drinks if you’re training in hot weather or for longer durations.

2. Pre-Run Nutrition

• Timing:
  • Eat a meal 2-3 hours before a run, focusing on carbohydrates with some protein and minimal fat.
  • Example: Oatmeal with banana and a bit of honey, or a whole grain bagel with peanut butter.
• Light Snack:
  • Have a small, easily digestible snack 30-60 minutes before running if needed.
  • Example: A banana, a handful of dried fruit, or an energy bar.

3. During the Run

• Runs Under 60 Minutes:
  • Water is usually sufficient.
• Runs Over 60 Minutes:
  • Consume 30-60 grams of carbohydrates per hour. Use energy gels, chews, sports drinks, or easily digestible snacks.
  • Continue hydrating with water or electrolyte drinks to maintain hydration and energy levels.

4. Post-Run Nutrition

• Recovery Window:
  • Aim to eat within 30-60 minutes after finishing your run.
  • Focus on a mix of carbohydrates and protein to replenish glycogen stores and repair muscles.
• Examples:
  • Chocolate milk, a protein smoothie with fruit, a turkey sandwich on whole grain bread, or a bowl of yogurt with berries and granola.

5. Race Day Nutrition

• Night Before:
  • Eat a balanced meal rich in carbohydrates, moderate in protein, and low in fat.
  • Example: Grilled chicken with quinoa and steamed vegetables.
• Morning Of:
  • Eat a familiar breakfast 2-3 hours before the race, focusing on easily digestible carbohydrates and some protein.
  • Example: Toast with peanut butter and a banana, or a bowl of oatmeal with fruit.
• During the Race:
  • Stick to your training routine with gels, chews, or sports drinks every 45 minutes to an hour.
  • Stay hydrated with small, regular sips of water or electrolyte drinks.

6. Special Considerations

• Individual Needs:
  • Everyone's body reacts differently to various foods and timing. Experiment during training to find what works best for you.
• Food Sensitivities:
  • Be mindful of any food intolerances or allergies. Opt for suitable alternatives like gluten-free grains or dairy-free options if needed.
• Supplements:
  • Consider supplements like iron, vitamin D, or B12 if you're at risk for deficiencies, but consult with a healthcare provider first.

7. Long-Term Habits

• Balanced Diet:
  • Maintain a varied and balanced diet to support overall health and running performance.
• Regular Meals:
  • Aim for regular meals and snacks to keep energy levels stable and support training.

By following this nutrition guide, you can ensure you are fueling your body properly to enhance performance, speed recovery, and stay healthy throughout your training and races.

Feeling confident about your nutrition, put it to the test in one of our training programs!