Running is fueled by what you eat and drink. The right nutrition supports energy, endurance, recovery, and long-term health. While advanced fueling strategies vary, the basics remain the same: balance, timing, and consistency.


The Macronutrients

Carbohydrates – The Primary Fuel

Role: Main energy source for endurance exercise. Stored as glycogen in muscles and liver.

Science: Glycogen powers moderate to high-intensity running; depletion leads to fatigue or “hitting the wall.”

Sources: Whole grains, rice, oats, potatoes, fruits, vegetables.

Guideline: Runners need 5–7 g/kg body weight per day for moderate training; up to 7–12 g/kg in heavy training blocks or before marathons.

Protein – For Repair and Recovery

Role: Builds and repairs muscle tissue, supports immune function.

Science: Post-run protein stimulates muscle protein synthesis, helping adaptation and recovery.

Sources: Lean meats, fish, eggs, dairy, beans, lentils, tofu.

Guideline: 1.2–2.0 g/kg body weight per day, spread across meals and snacks.

Fat – Long-Lasting Energy

Role: Provides concentrated energy, supports hormones, and absorbs fat-soluble vitamins.

Science: At lower intensities, fat is a major energy source, sparing glycogen for higher-intensity efforts.

Sources: Nuts, seeds, avocados, olive oil, fatty fish.

Guideline: 20–35% of daily calories should come from healthy fats.

Micronutrients That Matter

Iron: Key for oxygen transport; deficiency leads to fatigue. Sources: red meat, spinach, beans.

Calcium & Vitamin D: Essential for bone strength. Sources: dairy, fortified plant milks, sunlight.

Magnesium & Potassium: Support muscle function and reduce cramps. Sources: bananas, leafy greens, nuts.

B Vitamins: Crucial for energy metabolism. Sources: whole grains, legumes, eggs.

Hydration Basics

Before runs: 400–600 ml water 2–3 hours before; sip 150–250 ml shortly before starting.

During runs (>60 min): 400–800 ml per hour, adjusted for heat and sweat rate. Include electrolytes (sodium, potassium).

After runs: Replace lost fluids (check urine color as a simple guide: pale = hydrated).

Even 2% dehydration reduces endurance and increases perceived effort.

Timing Matters

Pre-run (1–3 hours): Easy-to-digest carbs + small protein, low in fat and fiber (e.g., toast with banana).

During long runs (>60–90 min): 30–60 g carbs per hour (gels, chews, sports drink).

Post-run (within 30–60 min): Carbs + 20–30 g protein to restore glycogen and repair muscles.

Practical Tips

  • Balance your plate: ½ carbs, ¼ protein, ¼ healthy fats + vegetables.
  • Don’t experiment on race day — test foods and gels in training.
  • Plan snacks to avoid long gaps (nuts, fruit, yogurt, energy bars).
  • Listen to your body — cravings and energy levels often signal needs.

For runners, nutrition is performance.

  • Carbs fuel your runs.
  • Protein repairs and rebuilds.
  • Fats support long-term endurance and health.
  • Micronutrients and hydration keep the body balanced.

 

With the right fuel, you won’t just run further — you’ll run stronger, recover faster, and enjoy the process more.