Fueling Your Runs: The Runner’s Nutrition Guide
Proper nutrition is the invisible training partner every runner needs. This comprehensive guide breaks down how to optimize your diet for performance, recovery, and endurance.
Calculating Your Running Calorie Needs
- Base metabolic rate + activity level = Total daily energy expenditure
- Add 100-150 calories per mile run (adjust for intensity)
- Use apps or consult dietitians for personalized calculations
The Carbohydrate Advantage
Carbs provide 60-65% of a runner’s energy needs:
- Pre-run: 1-4g carbs/kg body weight 1-4 hours before
- During runs: 30-60g carbs/hour for >60min runs
- Recovery: 1-1.2g carbs/kg within first 30 minutes
Protein for Muscle Repair
- 20-40g protein post-run (3:1 carb-to-protein ratio)
- Best sources: Greek yogurt, eggs, lean meats, plant proteins
- Distribute intake throughout day (every 3-4 hours)
Hydration Science
Proper fluid balance prevents performance drops:
- Pre-run: 17-20oz water 2-3 hours before
- During: 7-10oz every 10-20 minutes
- Post-run: 16-24oz per pound lost
- Add electrolytes for runs >60 minutes
Race Day Nutrition Strategy
- 3 days prior: Carb-load with 8-10g carbs/kg/day
- Morning of: Familiar 300-400 calorie meal 3-4 hours before
- During race: Practice fueling strategy from training
Supplement Considerations
- Only supplement after optimizing whole food nutrition
- Potential aids: Electrolyte tablets, caffeine (3-6mg/kg), beetroot juice
- Consult professional before taking performance enhancers
Building Your Nutrition Routine
Consistency beats perfection – develop sustainable eating habits that support your training cycle. Track what works, adjust as needed, and remember nutrition is cumulative.
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