Madeleine Hull
Running is a great way to stay fit and healthy, but it's important to make sure you're eating the right foods to fuel your body. A runner's diet is integral to maintaining and improving performance, as well as supporting your overall lifestyle. The right nutrition choices can keep you motivated and healthy, and the timing of your nutrition is key to maintaining your hormonal balance and supporting your bone health and immune system. While everyone is different, and dietary choices are incredibly individual, there are some key considerations to keep in mind when planning your running diet.
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What You'll Learn
Carbohydrates are key
It takes around 500g of carbohydrates to fill your glycogen stores, which will last for around 60-90 minutes of running. The glycogen stores in your muscles are the most readily available and quickly released as energy, but the catch is that this storage facility is limited. If your muscles are inadequately fuelled, it can lead to fatigue, poor performance, and an increased risk of injury.
Runners need to ensure they are consuming enough carbohydrates to support their training. Running uses both glucose in the blood and your glycogen stores. Eating plenty of carbohydrates helps ensure that these energy stores are ready to support your training regimen. If these stores get too low, you are more likely to run out of energy and "hit a wall" during training.
The best time to eat a full meal is about two to three hours before you start running. It is recommended to have a good source of carbohydrates paired with protein, focusing on a healthy carbohydrate source.
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Protein-rich foods
A runner's diet is not just about fuelling and recovery; it's about considering how you nourish yourself to support your running and your body's biological processes. A well-balanced diet can help boost your physical health, meet your fitness goals and reduce the chance of mid-run stomach issues.
Protein is essential for rebuilding muscle after a run. Without it, you risk muscle wasting, increased injury risk and poorer performance. Most research suggests consuming around 0.6–0.9 grams of protein per pound (1.4–2.0 grams per kg) of your body weight per day.
If you are a meat-eater, it is recommended to incorporate white chicken breast into your diet. Oily fish such as salmon and mackerel are also good options as they provide omega-3.
If you are vegan or vegetarian, you can try a protein powder supplement such as whey isolate protein powder, which is also a good option for those sensitive to dairy.
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Vitamins and minerals
For women runners, calcium and vitamin D are particularly important for maintaining bone health and avoiding the risk of stress fractures. Vitamin D can be obtained through dairy, almond, soy, or rice-based beverages, as well as through sun exposure when running outdoors. Calcium-rich foods include dairy products and leafy greens. Iron is another critical mineral for runners, especially female runners, as it helps red blood cells transport oxygen around the body and plays a key role in energy production. Iron deficiency can affect running performance and lead to anemia. Dietitians recommend consuming iron-rich foods in combination with vitamin C-rich foods like citrus, bell peppers, or berries, as vitamin C enhances iron absorption.
Other important vitamins and minerals for runners include vitamin B12, which can be found in animal-based protein foods such as dairy, meat, fish, and eggs, and omega-3 fatty acids, which can be obtained from oily fish like salmon and mackerel. While not a vitamin or mineral, amino acids, which are found in complete form in the above-mentioned foods, are fundamental for muscle building and overall health.
In addition to focusing on specific vitamins and minerals, runners should ensure they are consuming adequate calories and staying hydrated with water and electrolytes to support their training programs.
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Healthy fats
While carbohydrates are the cornerstone of a runner's diet, healthy fats are also an important component. Dietary fat supports the absorption of fat-soluble vitamins A, D, E, and K, making it a crucial component of your diet. It is also necessary for the production of important hormones, including estrogen and testosterone.
The primary function of fat during endurance exercise is to provide energy, especially towards the end of a prolonged run. Consuming adequate amounts of healthy fats can reduce the risk of injuries and promote optimal recovery by reducing inflammation after exercise. The recommended intake of fat for endurance runners is 20-35% of their total energy intake. This translates to an intake of roughly 0.5 to 1.5 grams of fat per kilogram of body weight each day. Consuming less than 20% of calories from fat can compromise a runner's endurance performance and even result in negative health complications.
Runners should prioritize the consumption of unsaturated fats, which have been shown to lower LDL cholesterol levels and maintain cell function. Monounsaturated fats are found in cooking oils, nuts, nut butters, avocados, and olives. Polyunsaturated fats, including omega-3 fatty acids, can lower cholesterol and triglyceride levels while raising HDL (good) cholesterol levels, promoting improved heart health. Foods rich in polyunsaturated fats include soybean oil, corn oil, walnuts, flaxseeds, sunflower seeds, and fatty fish.
It is important to note that high-fat foods slow digestion, so they should be avoided as an immediate pre-run fuel source. Instead, aim to consume higher-fat meals during recovery hours. Experts recommend eating fat at least an hour before a training run and limiting fat considerably in the 24 hours leading up to a race.
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Water and electrolytes
Electrolytes are minerals that carry an electric charge when dissolved in water. They include sodium, potassium, chloride, magnesium, phosphate, calcium, and more. Electrolytes are responsible for transmitting messages within the body, particularly those that control basic functions. They help maintain fluid balance, support muscle function, regulate the nervous system, and maintain heart function. When we exercise, blood pumps harder, and water within the blood plasma carries electrolytes to regulate important functions in the muscles and heart.
Runners lose water and electrolytes through sweating, and the amount of fluid and electrolytes lost can vary depending on factors such as age, sex, weight, exercise intensity, and temperature. On average, runners lose around 1,200ml of fluid per hour of exercise, but this can range from 400ml to 2,400ml. Replenishing lost fluids and electrolytes is crucial to maintaining performance and preventing dehydration-related issues.
There are several ways to replace lost electrolytes, including electrolyte drinks, tablets, powders, and salt capsules. Sports drinks typically contain electrolytes but may have varying levels, and some have high sugar content. Runners can also add a small amount of salt to water to create their own electrolyte drink. Consuming a balanced diet with whole foods, fruits, green vegetables, and dairy can also provide essential electrolytes.
It is important to note that overhydration, or hyponatremia, can also be a concern for runners. This condition occurs when the body's sodium levels are too low due to excessive water intake, leading to a fluid-electrolyte imbalance. Therefore, runners should focus on maintaining proper hydration and electrolyte balance to support their health and performance.
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Frequently asked questions
The running diet is a nutritional plan that supports a person's running performance and overall lifestyle. It focuses on consuming a balance of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals). The specific ratios of these nutrients may vary depending on individual needs, but the overall goal is to provide the body with adequate fuel and support recovery.
There are several key considerations for the running diet:
- Carbohydrates: Carbohydrates are the body's main source of energy, especially for long-distance running. They provide glucose, which is used as fuel during exercise. It's recommended to consume enough carbohydrates to support training intensity and duration.
- Proteins: Protein is essential for muscle repair and recovery. Consuming adequate protein helps prevent muscle wasting and improves performance.
- Fats: While fats are an important part of a balanced diet, they are less efficient as a fuel source for high-intensity exercise. Good fats, such as omega-3 fatty acids from oily fish, are recommended.
- Micronutrients: Vitamins and minerals play a crucial role in overall health and recovery. This includes calcium and vitamin D for bone health, iron for energy production and oxygen transport, and antioxidants for reducing inflammation.
Creating a running diet plan involves incorporating a variety of nutrient-rich foods into your daily meals:
- Carbohydrates: Include nutritious sources of carbohydrates, such as whole grains, which provide fibre, vitamins, and minerals.
- Proteins: Focus on consuming complete protein sources, such as animal-based foods like dairy, meat, fish, and eggs. Plant-based sources like seeds, beans, and nuts also offer a mix of protein and healthy fats.
- Fats: Choose good fats over saturated varieties. Oily fish, such as salmon and mackerel, provide omega-3 fatty acids.
- Micronutrients: Eat a variety of fruits and vegetables to ensure adequate micronutrient intake. Calcium-rich foods include dairy products and leafy greens. Iron-rich foods, such as red meat, should be paired with vitamin C-rich foods like citrus or berries to enhance absorption.
- Hydration: Ensure adequate hydration by drinking plenty of water and electrolytes, especially when running longer distances.
