Nutrition for Runners: Fueling Your Body for Optimal Performance

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Proper nutrition is crucial for runners to support energy levels, enhance performance, and aid recovery.

Pre-run Nutrition

Carbohydrates

Carbs are the most critical fuel for exercise. It is broken down into glucose, which the body then pulls from your bloodstream to use as its primary source of energy. Your liver and muscles store carbohydrate as glycogen, which in turn is released as energy when your glucose stores are depleted. The glycogen stores in your muscles are the most readily available and quickly released as energy and these stores are limited. It's crucial that you plan your carbohydrate intake around your running habits as the amount you need will depend on the frequency, duration and intensity of your training. Consuming complex carbs such as whole grains, starchy vegetables, fruits, aims to provide a sustained release of energy.

Carb-loading is a dietary strategy commonly used 2-3 days before endurance events like marathons and triathlons whereby the goal is to maximise glycogen stores in the muscles and liver which can serve as a crucial energy source during prolonged exercise

Proteins

Proteins play a vital role in muscle repair and recovery of muscles and tissues. Including lean protein sources such as chicken, fish, beans, or tofu in your pre-run meal shall help support your muscles during the run. While it's not necessary to consume a lot of protein before a run, it's recommended to have a small amount to help prevent muscle breakdown. Greek yoghurt, peanut butter, or eggs are all excellent sources of protein.

Hydration

This is one of the most important factors when it comes to running. Hydration is critical for maintaining fluid balance, regulating body temperature, and preventing dehydration during your run. Aim to drink water consistently throughout the day and consider a small pre-run hydration boost such as a sports drink.

Mindful Timing

This is key when it comes to pre-run meals. It's recommended to eat a meal or snack at least 30 minutes to two hours before your run. This time frame will give your body enough time to digest the food and convert it into energy. It is also important to note that eating too close to your run may cause discomfort, while running on an empty stomach may leave you fatigued. Experiment with different timings to find what works best for you.

Fueling During Running

Carbohydrate Intake

Many runners use energy gels and chews, which are concentrated sources of carbohydrates, during their runs. They typically contain simple sugars and are designed for quick absorption to maintain energy levels. Another source is beverages like sports drinks which provide a combination of carbohydrates and electrolytes. They can be convenient for maintaining hydration and energy levels during longer runs.

Hydration

When running one could carry a water bottle, hydration pack or consider routes with water stations. For intense or extended runs, sports drinks containing electrolytes can help replenish lost minerals.

Post-run Nutrition

Post-run nutrition is essential for recovery, replenishing glycogen stores, repairing muscle tissues, and rehydrating the body. Here are some guidelines for effective post-run nutrition

Rehydration

Make sure to drink plenty of fluids to replace the fluids lost during exercise. Water is always a good option, but if you have been running for an extended period, you may also need to replenish electrolytes lost from sweating. Coconut water or sports drinks are a good source of electrolytes.

Proteins

As noted earlier, proteins play a vital role in repairing and building muscle tissue. In order to jumpstart muscle recovery it is important to consume a meal rich in protein after a run. This could include lean meats, plant-based protein sources or protein shakes. The amino acids in the protein aid in repairing and rebuilding muscles.

Carbohydrates

Carbs are essential after a run as they help replenish glycogen stores. Foods such as sweet potatoes, brown rice, quinoa, and whole-grain bread are good sources of carbohydrates. Opting for a mix of simple and complex carbs will aim to provide immediate and sustained energy. Pairing them with a source of protein like grilled chicken or tofu can make for a satisfying meal.

Everyday Nutrition

Beyond pre, during, and post-run nutrition, maintain a balanced diet. Include a variety of foods to ensure you get a spectrum of nutrients. Everyday nutrition for runners plays a crucial role in supporting training, improving performance, promoting recovery, and maintaining overall health.

Macronutrients

Runners need to consume a substantial amount of carbohydrates to maintain energy levels and performance. Good sources of carbohydrates include whole grains, fruits, and vegetables. Protein is vital for runners, as it helps build and repair muscles that are damaged during exercise. It is recommended that runners consume approximately 1.2 to 1.7 grams of protein per kilogram of body weight per day. Good sources of protein include lean meats, fish, eggs, dairy products, and plant-based options such as beans, lentils, tofu, and tempeh. While carbohydrates are the primary source of energy for runners, fats provide a secondary source and support cell growth. It is recommended that runners consume between 20% to 35% of their daily calories from fat. Good sources of healthy fats include nuts, seeds, olive oil, avocado, and fatty fish.

Micronutrients

These are essential vitamins and minerals that play crucial roles in various physiological functions, including energy metabolism, immune function, bone health, and the overall well-being of runners. Here are some important micronutrients for runners:

  • Iron: Function: Iron is vital for the transport of oxygen in the blood, which is crucial for endurance athletes. It is a component of haemoglobin, the protein in red blood cells that carries oxygen. Sources: Lean meats, poultry, fish, beans, lentils, fortified cereals, spinach, and other leafy greens.
  • Calcium: Function: Calcium is essential for bone health, and runners, especially those at risk of stress fractures, need adequate calcium to support their bone density. Sources: Dairy products (milk, yogurt, cheese), fortified plant-based milk alternatives, leafy green vegetables, and fortified foods.
  • Vitamin D: Function: Vitamin D helps with calcium absorption and plays a role in bone health. It also contributes to immune function. Sources: Sun exposure, fatty fish (salmon, mackerel), fortified dairy or plant-based milk, and supplements if needed.
  • Vitamin C: Function: Vitamin C is an antioxidant that supports the immune system and aids in the absorption of non-heme iron (found in plant-based foods). Sources: Citrus fruits (oranges, grapefruits), strawberries, bell peppers, kiwi, and tomatoes.
  • Potassium: Function: Helps regulate fluid balance, nerve signals, and muscle contractions. Sources: Bananas, oranges, potatoes, sweet potatoes, tomatoes, spinach, and beans.

Females and Iron Intake

Iron is a vital nutrient for everyone, but it's particularly important for females, especially due to the potential loss of iron during menstruation. Iron is a key component of haemoglobin, the protein in red blood cells responsible for transporting oxygen throughout the body. Examples of the iron-rich foods include:

  • Lean meats
  • Seafood
  • Dark leafy greens

It’s essential to maintain a well-balanced diet that includes a variety of iron-rich foods to ensure optimal iron intake. Additionally, consider the following tips to enhance iron absorption:

  • Combine sources by consuming iron-rich foods with vitamin C-rich foods in the same meal to boost non-heme absorption
  • Avoid inhibitors like tannins in tea and coffee and calcium in dairy products which can inhibit iron absorption