The Runner’s Nutrition Playbook: Fuel for Performance
What you eat directly determines how you run. This science-backed guide breaks down the essential nutrition strategies that power runners from warm-up to recovery, helping you maximize every mile.
The Performance Nutrition Equation
- Energy: 3-5g carbs per kg body weight daily (up to 8g for intense training)
- Recovery: 1.2-2.0g protein per kg distributed across meals
- Endurance: 0.5-1g healthy fats per kg for sustained energy
Pre-Run Fueling Strategy
- 2-4 hours before: 1-4g carbs per kg (oatmeal + banana)
- 30 minutes before: Small carb snack (dates or toast with honey)
- Hydration: 500ml water with pinch of salt
During Run Nutrition
| Duration | Fuel Strategy |
|---|---|
| <60 min | Water only |
| 60-90 min | 30-60g carbs/hour (sports drink) |
| >90 min | 60-90g carbs/hour (gel + electrolytes) |
Post-Run Recovery Protocol
- 0-30 min: 1-1.2g carbs/kg + 0.3g protein/kg
- Hydration: 150% of fluid loss (check urine color)
- Anti-inflammatory: Tart cherry juice or berries
Join the Mulan Virtual Run Challenge
Test your optimized nutrition strategy at the Mulan Virtual Run, where 10% of proceeds support charitable causes while you push your limits.
Our Running Community Difference
- Expert-designed training and nutrition plans
- Monthly challenges with accountability partners
- Collective impact through charity initiatives
Nutrition: The Runner’s Secret Weapon
When properly fueled, your body can achieve remarkable running feats. By implementing these evidence-based nutrition strategies and joining our purpose-driven community, you’re not just eating better – you’re running smarter and making every mile count.
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