Madeleine Hull
Distance running is an endurance sport that requires a solid nutrition plan to support energy and performance. The best diet for a long-distance runner will depend on their body weight, the duration of their runs, and the intensity of their training schedule. Carbohydrates are the body's main source of fuel during exercise, and distance runners need more carbs than people who are not training. Protein and fat are also key nutrients that provide energy, and runners should ensure they are consuming adequate micronutrients and antioxidants through a diverse diet of whole foods.
| Characteristics | Values |
|---|---|
| Carbohydrates | 60% to 70% of total calories, or 2.7 to 4.5 grams per pound of body weight per day. Carb-loading is beneficial for long-distance runners. |
| Lean Protein | 15% to 20% of total calories. |
| Healthy Fats | 20% to 30% of total calories. Include nuts, seeds, nut butters, avocado, olive or canola oil. |
| Vitamins & Minerals | Calcium, Vitamin D, Iron, and Antioxidants are crucial. |
| Timing | Eat a full meal 2-4 hours before running, a snack 1-2 hours before, and fluids if less than 1 hour before. |
| Recovery | Carbohydrates and protein-rich snacks post-run to replenish glycogen stores and aid muscle repair. |
| Fluids | Drink enough fluids daily to replace losses, especially during long-distance runs. |
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Carbohydrates are key
The amount of carbohydrates a long-distance runner should consume depends on their body weight, the duration of their runs, and the intensity of their training schedule. As a general guideline, during intense training periods of one to three hours per day, runners should consume 2.7 to 4.5 grams of carbohydrates per pound of body weight per day. For example, a 135-pound runner would need to consume 365 to 607 grams of carbohydrates per day.
In the days and night before a long run, it is recommended to add a small amount of extra carbohydrates to your diet. Carbohydrate loading over 24 to 48 hours before a long-distance event can help increase glycogen stores and improve fuel availability during the event. Consuming low-fibre, compact liquid carbohydrate foods in the last 12 to 24 hours before the event can help reduce the risk of gastrointestinal distress.
During a run, most runners can ingest 30 to 60 grams of carbohydrates per hour, although this can be increased to 90 grams per hour with the right gut training and dual-fuel carbohydrate sources. Convenient sources of carbohydrates during a run include energy gels, soft chews, energy bars, and fruit snacks.
After a long run, it is important to replenish lost glycogen stores with a carbohydrate and protein-rich snack within the first hour after running. This will help support recovery and rebuild stressed muscles. Examples include a turkey or grilled chicken sandwich, low-fat chocolate milk, cottage cheese and fruit, or cheese and crackers.
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Protein-rich foods
A long-distance runner's diet is a complex and individualised topic, but one thing is clear: protein is an essential nutrient for distance runners. Protein is key to muscle repair, tissue repair, and maintaining a healthy immune system.
Runners need more protein than sedentary people to support their activity levels. Experts recommend that runners consume between 1.0 and 1.6 grams of protein per kilogram of body weight per day. For example, a 120-pound runner should eat between 54 and 86 grams of protein per day, while a 150-pound runner should consume between 68 and 109 grams.
There are many protein-rich foods that can help runners meet their daily requirements. Animal sources of protein include lean meats such as chicken, turkey, and fish. Eggs are also a good source of protein, with two eggs providing a substantial amount of protein at breakfast.
For those who follow a plant-based diet, there are also many protein-rich options. Legumes such as chickpeas, beans, and lentils are excellent sources of protein. Soy-based foods like tofu are also a good choice. Dairy products such as yogurt and cottage cheese can provide a good amount of protein, as well as calcium and vitamin D, which are important for bone health.
In addition to whole food sources of protein, protein powders and supplements can be a convenient way for runners to ensure they are meeting their protein goals. However, it is important to read labels carefully, as some protein powders may contain unwanted additives and sugars. Consulting a dietitian can help runners choose the right type and amount of protein powder for their needs.
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Healthy fats
While there is no specific recommendation for fat intake for long-distance runners, healthy fats should be a part of their diet. Healthy fats provide energy and offer several health benefits, such as reducing inflammation and muscle soreness, regulating blood pressure, and increasing oxygen uptake.
It is important to note that the serving sizes for fat are smaller than those for carbohydrates and protein. As fat has more calories per gram than carbohydrates and protein (9 calories per gram compared to 4 calories per gram), it takes longer to digest. Therefore, it is recommended to keep fat intake to a minimum about an hour before a training run to avoid gastrointestinal (GI) disturbances. Similarly, it is suggested to limit fat intake in the 24 hours leading up to a race.
Some runners have been experimenting with low-carb, high-fat diets, such as keto, to train their bodies to use fat as fuel. However, there are mixed findings regarding the effectiveness of this approach. While a study on male endurance athletes found that keto-adaptation enhanced body composition, fat oxidation, and certain measures of endurance performance, another study suggested that training the body to use fat as fuel may negatively affect overall performance.
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Pre-run meals
Timing of Pre-Run Meals:
The timing of your pre-run meal depends on the duration and intensity of your upcoming run. For long-distance runs, it is generally recommended to eat a full meal two to three hours before your run. This timing allows for proper digestion and nutrient absorption. If you have a shorter window of time before your run, you can adjust the quantity and type of food accordingly. For example, if you have one to two hours before your run, opt for a lighter snack, and if you have less than an hour, a liquid meal or sports drink might be a better choice.
Carbohydrates:
Carbohydrates are the primary fuel source for long-distance runners, as they provide the glucose needed for endurance. It is recommended to include a good source of carbohydrates in your pre-run meals. For meals consumed two to three hours before your run, pair carbohydrates with a source of protein. Examples include a turkey sandwich with baked chips and fruit, or cereal with milk. If you're short on time, easy-to-digest carbohydrates like a bagel with peanut butter or a piece of fruit can be good options.
Protein and Healthy Fats:
In addition to carbohydrates, include some lean protein and healthy fats in your pre-run meals. These nutrients support muscle health and provide sustained energy. Examples of healthy fats include nuts, seeds, nut butters, avocado, and olive oil. Just be mindful of the timing and portion sizes, as high-fat foods take longer to digest. A balanced pre-run meal should generally provide 60% to 70% of calories from carbohydrates, with lean protein and healthy fats each accounting for 15% to 20% of calories.
Individual Variation:
Keep in mind that every runner's nutritional needs are unique. The specific amount of carbohydrates, protein, and fats you require may vary based on factors such as body weight, duration of your runs, and training intensity. Experiment with different foods and timing to find what works best for your body. Consulting with a sports dietitian can also help you tailor your pre-run meals to your individual needs.
In summary, pre-run meals for long-distance runners should focus on adequate carbohydrate intake, paired with lean protein and healthy fats. Timing your meals appropriately and listening to your body's unique needs will help maximize your energy levels and performance during long-distance runs.
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Post-run recovery
The first thing to consider is when to eat after a run. It is recommended to eat a snack or light meal within the first hour after running, as this is when your muscles are primed to absorb and process carbohydrates into glycogen and protein for muscle repair. If you are running again the next day, it is best to start your recovery within 30 minutes.
What you eat is also important. Carbohydrates will replace muscle glycogen, and protein will stimulate muscle repair. A good post-run meal or snack could include oatmeal with fruit and nuts, a turkey sandwich, cottage cheese and fruit, or cheese and crackers. Fruit and granola are also good options, as they add extra carbs, vitamins, and minerals to speed up recovery. If you are not very hungry, a small snack such as fruit and yogurt can be a good option. It is also beneficial to include anti-inflammatory foods in your diet to aid your body's response and help you recover more effectively.
If you are following a plant-based diet, pea protein powder is a good alternative to milk-based powders. Research has shown that consuming pea protein before or after exercise can lead to similar outcomes to whey protein in terms of muscle thickness and strength.
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Frequently asked questions
A long-distance runner's diet should be rich in carbohydrates, protein, and healthy fats. Carbohydrates are the body's main source of energy during exercise and can be found in foods like fruits, dairy, and grains. Protein is important for muscle repair and can be found in foods like poultry, beans, and nuts. Healthy fats, such as those found in nuts, seeds, and olive oil, provide an additional source of fuel.
The number of calories a long-distance runner should consume depends on factors such as body weight, duration and intensity of the run, and individual calorie-burning rate. On average, a runner burns between 500 and 1,300 calories per hour, so it is important to ensure adequate calorie intake to compensate.
It is recommended to eat a full meal two to four hours before running, focusing on carbohydrates and protein. Examples include a turkey sandwich with baked chips and fruit, or a small bagel with peanut butter. If there is less time before the run, a liquid meal replacement or a carbohydrate-rich snack, such as fruit or a sports drink, is recommended.
After a long-distance run, it is important to replenish glycogen stores and support muscle recovery. A carbohydrate and protein-rich snack or meal is recommended within the first hour after running. Examples include a turkey or grilled chicken sandwich, low-fat chocolate milk, or cottage cheese and fruit.
