Dietary Guidelines for Runners: Essential Information
Optimizing a Runners' Diet for Performance and Recovery
For runners aiming to perform at their best and recover quickly, a well-balanced diet is essential. According to nutrition experts, a diet consisting of approximately 50-60% carbohydrates, 20-25% protein, and 20-25% fats can help optimize performance and recovery.
Carbohydrates serve as the primary fuel source for runners, providing the energy needed to power through workouts. Protein, on the other hand, supports muscle repair and synthesis, ensuring that runners can recover from their runs and prepare for the next one. Fats provide energy, particularly for longer or lower-intensity runs.
Pre-run meals should be timed carefully to ensure sustained energy and satiety. If eating 3-4 hours before running, a mixed meal with carbohydrates, protein, and fat is ideal (e.g., eggs, potatoes, toast). As the run approaches, however, runners should reduce their fat intake but maintain protein and carbohydrates to allow for faster digestion while preventing hunger. In the last hour before running, focus on low-fiber, mostly simple carbohydrates (e.g., ripe banana, white bread) for quick blood glucose availability and reduced gastrointestinal discomfort.
During long runs (especially trail or marathon training), runners should aim for 60-90 grams of mostly simple carbohydrates per hour via gels, gummies, or isotonic drinks to maintain energy levels. A small amount of protein during runs can help maintain satiety without causing stomach overload.
Post-run recovery is crucial for muscle repair and mitochondrial function. Emphasize protein intake (e.g., protein smoothie with fruit and seeds) and include carbohydrates to replenish glycogen stores. Additionally, include vitamins, minerals, antioxidants, and healthy fats from fruits, vegetables, nuts, and seeds for overall health.
A person's caloric needs depend on several factors, including resting metabolic rate, daily activity, specific training needs, body composition, and running conditions. Healthy sources of monounsaturated fats include peanut, sesame, and canola oils, olives, nuts, and avocados. Popular carbohydrate sources among runners include whole fruit, sweet potatoes, oatmeal, brown rice, whole grain bread, cereal, and pasta.
Runners should be aware that doing a lot of training can put the body in an inflammatory, sometimes immunocompromised, state. Research from 2019 suggested that people who follow vegetarian or vegan diets may need to supplement with vitamin B12, vitamin D, and iron to replenish the nutrients lost through sweating while running. Athletes, including runners, tend not to consume enough fat in their diets, but fats are an essential part of a balanced diet and are particularly important for nerve function.
In conclusion, runners need a carbohydrate-focused diet balanced with protein and fat, timed around their runs with mixed meals 3-4 hours prior, reduced fat and simple carbs closer to exercise, carbohydrate intake during long runs, and protein-carb combinations post-run for effective recovery. Anyone training for a running event may benefit from consulting a registered dietitian to plan their diet to support running performance and handle any issues they may encounter.
- Runners need a well-balanced diet with approximately 50-60% carbohydrates, 20-25% protein, and 20-25% fats for optimized performance and recovery.
- Pre-run meals should be timed carefully, with a mixed meal consisting of carbohydrates, protein, and fat being ideal 3-4 hours before running.
- During long runs, runners should aim for 60-90 grams of mostly simple carbohydrates per hour via gels, gummies, or isotonic drinks to maintain energy levels.
- Post-run recovery is essential for muscle repair and mitochondrial function; prioritize protein intake, replenish glycogen stores with carbohydrates, and include vitamins, minerals, antioxidants, and healthy fats from fruits, vegetables, nuts, and seeds for overall health.
- Healthy sources of monounsaturated fats include peanut, sesame, and canola oils, olives, nuts, and avocados, while popular carbohydrate sources among runners include whole fruit, sweet potatoes, oatmeal, brown rice, whole grain bread, cereal, and pasta.
- Runners may need to supplement with vitamin B12, vitamin D, and iron to replenish nutrients lost through sweating, especially for those following vegetarian or vegan diets, as overtraining can put the body in an inflammatory, sometimes immunocompromised, state.
