When it comes to running, a significant amount of energy is needed, but beginners often find it challenging to understand what and when they should eat. To keep runners energized and content, it is important to follow a well-balanced diet that includes sufficient carbohydrates. It is worth noting that each person’s dietary needs are unique, meaning there is no universal diet that suits everyone, including runners.
If an individual is initiating a running regimen, they might consider making adjustments to their current dietary habits. These adjustments could include ensuring they have a sufficient intake of carbohydrates, consuming adequate meals before and after exercising, and incorporating a variety of fruits and vegetables onto their plate.
It should be noted that a person’s caloric requirements are influenced by factors such as weight, height, and energy expenditure. Therefore, when runners increase their mileage, it becomes important for them to be conscious of the need to increase their calorie intake in order to recover and maintain optimal performance.
Macronutrients
Diet varies from person to person, and certain macronutrient ratios may be more effective for some individuals compared to others. The Institute of Medicine suggests that individuals should strive to consume:
- 45–65% carbohydrates
- 10–35% protein
- 20–35% fat
In order to sustain their training program, runners should ensure they consume an adequate amount of calories. Factors such as a person’s caloric needs determine this.
- resting metabolic rate
- daily activity
- specific training needs
- body composition
- running conditions
In general, the greater distance a person runs, the higher amount of calories they will require.
Micronutrients
Micronutrients, which are vitamins and minerals, are essential for various important biological processes that sustain life. A person can usually obtain a sufficient amount of micronutrients by consuming a well-balanced diet that includes plenty of fruits and vegetables.
They can be especially crucial for athletes.
Engaging in extensive training can lead to the body being in an inflammatory state, which can sometimes weaken the immune system. As a result, the likelihood of falling ill and feeling fatigued increases. According to a 2000 article, apart from ensuring sufficient calorie intake, consuming appropriate micronutrients can help reduce the inflammatory consequences of training.
While it is possible for most individuals to obtain their micronutrients from their diet, those with restricted dietary choices may face deficiencies. Although the specific requirements may vary for each athlete, certain micronutrients hold particular significance.
- Calcium. This is a main player in bone health and muscle contraction. Most people consume enough in their diet from calcium-rich foods, including dairy products and leafy greens.
- Vitamin D. Vitamin D is important for bone health because it supports calcium and phosphorus absorption. It may also contribute to muscle metabolism and function. You can get it from sun exposure, supplements, and vitamin-D-rich foods.
- Iron. This is crucial for the development of red blood cells, which deliver oxygen to working muscle cells. Distance runners, vegetarians, and vegans may need higher than the recommended dietary intake — greater than 18 mg per day for women and 8 mg per day for men.
- Antioxidants. Antioxidants help decrease cell damage caused by oxidation from intense exercise. Consuming antioxidant-rich foods — like vegetables, fruit, nuts, seeds — seems to be more effective than taking antioxidant supplements.
- Other nutrients and aids. Many athletes may use supplements or consume foods to enhance performance, such as beetroot, caffeine, beta-alanine, and carnosine. Some of these are backed by more research than others.
To ensure you obtain enough micronutrients, it is advisable for most individuals to consume a diverse range of whole foods. If you suspect a deficiency or are interested in trying a different supplement, it is recommended to consult a healthcare professional.
The 2019 research indicated that individuals who adhere to vegetarian or vegan diets might have to incorporate vitamin B12, vitamin D, and iron supplements to restore the nutrients that are depleted during running and sweating.
Carbohydrates
Carbohydrates play a vital role in the diet of runners, serving as the body’s primary source of energy as they swiftly metabolize during physical activity. According to a 2008 study conducted on elite runners, the majority of participants obtained 50–70% of their total daily caloric intake from carbohydrates. Runners engaging in more intensive training and covering greater distances required a higher carbohydrate intake.
Although amateur runners do not typically run the same high mileage per week as professional runners, they should still prioritize consuming sufficient carbohydrates. Consuming an inadequate amount of carbs can lead to slow runs, insufficient recovery, injuries, and overtraining.
Carbohydrate sources that are popular among runners include nutritious options containing fiber, vitamins, and minerals.
- whole fruit
- sweet potatoes
- oatmeal
- brown rice
- whole grain bread, cereal, and pasta
Take the following steps and read further about nutritious foods that are rich in carbohydrates to experiment with.
To avoid gastrointestinal discomfort, certain runners control their fiber consumption during specific periods. This may involve having a low-fiber meal prior to a workout, long run, or race. Nevertheless, the tolerance levels of an individual’s intestines towards the amount and types of carbohydrates can differ from one person to another. Therefore, runners might consider trying out different pre-run foods to determine what suits them best.
Protein
Eating an adequate amount of protein is crucial for muscle recovery after workouts because protein is responsible for building and repairing bones, tissues, and hardworking muscles.
In a small study conducted in 2017 with elite runners, it was observed that those who incorporated whey protein into their diets had a reduction in injuries and improved endurance. Nevertheless, individuals engaged in recreational running may obtain sufficient protein from their regular diet.
It could be beneficial to prioritize the consumption of a snack or meal that is rich in protein after a run for better results. According to a study conducted in 2008, consuming a combination of carbohydrates and protein after exercising helps in storing glycogen, which in turn assists in the recovery of muscles.
Included in healthy sources of protein are:
Fats
Fats play a crucial role in maintaining a balanced diet and are especially vital for the functioning of nerves.
A 2018 review observed that athletes, including runners and swimmers, have a tendency to not consume sufficient amounts of fat in their diets. Furthermore, endurance athletes may experience enhanced performance by incorporating greater quantities of healthy fats into their diet.
Some examples of healthy sources of monounsaturated fats include:
Polyunsaturated fats can be obtained from healthy sources such as:
- sunflower, corn, and soybean oils
- fatty fish, such as salmon, tuna, and mackerel
- walnuts
- sunflower and pumpkin seeds
The success of your runs may greatly depend on timing your eating properly. Your eating schedule will largely be determined by:
- how long and far you run
- your personal goals
- your tolerance
- your experience
The most effective method of discovering what is suitable for you is through trial and error.
Pre-run nutrition
If you typically run for less than 60 minutes, it is generally safe to exercise without eating beforehand. However, you may consider having a small snack that is high in carbohydrates to quickly supply your body with glucose. Some examples of such snacks include:
- 2–3 Medjool dates
- applesauce
- a banana
- a glass of orange juice
- energy gel
If you intend to run for more than 60–90 minutes, it is advisable to consume a small meal or snack containing approximately 15–75 grams of carbohydrates at least 1–3 hours before your workout, as this will allow your body sufficient time to digest the food.
Carb options that are recommended to consume are:
- a fruit smoothie made with milk and a banana
- scrambled eggs and toast
- a bagel with peanut butter
To prevent stomach discomfort during exercise, it is recommended to avoid consuming high fiber foods such as whole grains, beans, lentils, and certain vegetables a few hours prior to a run, as they require more time to digest.
If you happen to run for more than 90 minutes, it may be a good idea to consume a large amount of carbohydrates a few days prior to the event. This will help ensure that your body has enough glycogen stored to provide immediate energy during the long-distance run.
During the period of carb loading, individuals typically strive to consume between 3.2 to 4.5 grams of carbohydrates for every pound (7 to 10 grams per kilogram) of their body weight daily, approximately 36 to 48 hours before they engage in their run. Complex carbohydrates, such as, are considered to be the most optimal sources.
- potatoes
- yams
- whole wheat pasta
- brown rice
- multigrain bread
- low fiber cereals
During your run
When thinking step by step, you should mainly pay attention to carbohydrates as the only macronutrient required during a run. Your choice of intake should mostly be based on how long and intense your run is. The following are general recommendations you can adhere to depending on the duration of your run.
- Less than 45 minutes. No carbohydrate-rich food or beverage is required.
- 45–75 minutes. You might want a carbohydrate-rich mouth rinse or small sips of a sports beverage.
- 60–150 minutes. You may wish to top-off your blood sugar levels with 30–60 grams per hour of a sports beverage or energy gel.
- 150 minutes or longer. During long-distance endurance runs, you may need to replenish with upwards of 60–90 grams of carbs per hour. Most people prefer to replenish with carbohydrate-rich sports beverages, gels, chews, and bananas.
Post-run
The decision of whether or not to eat immediately after running will be determined by the intensity of the workout, the duration of the run, and your own personal preferences. If you opt to eat right after, consider consuming a small snack that consists of carbohydrates and protein, such as chocolate milk or an energy bar.
Within 2 hours following your run, it is recommended to consume a meal rich in carbohydrates and protein, with the aim of obtaining 20–30 grams of protein. Studies have indicated that this practice can potentially enhance muscle protein synthesis.
There are several examples of foods that are rich in protein, such as:
- beef
- chicken
- fish
- eggs
- tofu
- beans
- lentils
- tempeh
- protein powder (whey or plant based)
In order to maintain a continuous supply of glucose for several hours after your run, it is important to consume complex carbohydrates like whole wheat pasta, potatoes, brown rice, and whole-grain bread, which will help replenish your glycogen stores.
- Make sure you’re eating enough. If you’re constantly hungry or have low energy, this may be a sign you need to increase your calories.
- Hydrate. Staying hydrated is essential to optimal performance. Be sure to sip small amounts of water throughout your run to prevent dehydration. That said, avoid drinking too much at a time — this can lead to the dreaded “sloshing” sensation as you run.
- Replenish electrolytes. After 60 minutes of intense exercise, you may need to replenish your electrolytes (especially sodium and potassium) with food or a sports beverage, gel, or chew.
- Limit fiber and FODMAPs before your run. High-fiber and high-FODMAP foods may increase stomach distress during running. In some cases, working with a trained running professional might help you with gut training.
- Practice. In the weeks before a race or big run, try a few different foods and food timing to see what works best for you.
- Listen to your body. Sports nutrition guidelines aren’t set in stone. You may need to make adjustments based on how you feel and your personal goals. Consider working with a sports dietitian to create a personalized plan.
