Jeffrey Salazar
Running is a high-energy activity, and runners need to eat a balanced diet with adequate nutrition to fuel their performance and aid recovery. While there is no one-size-fits-all diet for runners, there are some general guidelines to follow. Carbohydrates are the body's main source of energy, so runners need to ensure they consume enough carbs to keep their glycogen stores topped up. Protein is also essential for muscle recovery, and runners should distribute protein-rich foods throughout the day. In addition, healthy fats are important for nerve function and help absorb vitamins. Micronutrients like iron, calcium, and vitamins D and C are also crucial for overall health and performance. Runners should also stay hydrated and ensure they consume enough calories to sustain their training.
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Carbohydrates
Running uses both glucose in the blood and glycogen stores in the liver and muscles, which act as the primary fuel for endurance exercise. Eating enough carbohydrates is essential to ensure these energy stores are ready to support your training. When these stores become depleted, runners are more likely to run out of energy and "hit a wall" during training.
The number of carbohydrate grams will vary from person to person, but studies show that carb loading can be beneficial for those preparing for a race. It's important to allow your body to rest during this time so it can store what you're ingesting. For casual runners, a day-to-day diet that includes extra carbohydrates may be sufficient.
The best time to eat a full meal is about two to three hours before you run, and it should include a good source of carbs paired with protein. After a run, a snack or light meal of complex carbohydrates and protein within the first hour can help replenish glycogen stores and support recovery.
While fat oxidation is useful in long-distance running, carbohydrates are more efficient during high-intensity exercise. This is because fat takes longer to be converted into energy, and this process requires oxygen. Carbohydrates, on the other hand, are used very quickly and are more readily available during exercise.
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Protein
Runners should aim to consume between 0.5 to 0.9 grams of protein per pound of body weight each day. For a runner weighing about 150 pounds, that's 75 to 135 grams of protein a day. Short-distance runners can likely get by with eating half their weight in grams of protein per day. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight, or 0.36 grams per pound.
Good sources of protein include meat, fish, eggs, seafood, and dairy. For vegans, nuts, lentils, beans, chickpeas and quinoa are good protein sources. A protein shake can be a handy way to top up your intake, and a good-quality protein bar can make for a healthy, portable snack option on race days.
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Vitamins and minerals
Proteins are also essential for a runner's diet as they help build and repair bones, tissues, and muscles. Research has shown that runners who supplemented their diets with whey protein experienced fewer injuries and had better endurance. It is recommended that runners consume protein-rich foods throughout the day, with a higher amount in the immediate recovery phase after a run.
Fats are also an important part of a runner's diet, as they help absorb fat-soluble vitamins like vitamins A, D, E, and K. Good fats, such as oily fish, provide essential fatty acids that the body cannot produce itself. However, it is important to avoid consuming too much saturated fat, as it can lead to an increased risk of heart disease.
In addition to the three macronutrients, runners should also focus on including micronutrients in their diet. Iron is a crucial micronutrient for runners, as it helps red blood cells transport oxygen to the muscles. Female runners, in particular, are at risk of iron deficiency due to blood loss during menstruation. Calcium and vitamin D are also important, especially for female runners, as they help maintain bone health and prevent loss of bone mineral density. Magnesium is another important micronutrient for bone health and nerve and muscle function.
Overall, a runner's diet should be balanced and include a variety of whole foods, such as fruits and vegetables, lean proteins, and healthy fats, to ensure adequate vitamin and mineral intake.
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Iron and calcium
Calcium and iron are both essential nutrients for runners. Calcium is a mineral that is most often associated with healthy bones and teeth, but it also plays a role in blood clotting, muscle contraction, and regulating normal heart rhythms. Inadequate calcium intake can increase the risk of developing osteoporosis, a disease that causes bones to become fragile and brittle.
Good sources of calcium include dairy products such as milk, yoghurt, and cheese, as well as calcium-fortified foods like soy products, breakfast cereals, and plant-based milk alternatives. Leafy green vegetables, nuts, and seeds also contain calcium, although in smaller amounts. It is recommended to get calcium from foods rather than supplements, as excessive calcium from supplements can lead to health issues such as kidney stones, constipation, and, in rare cases, heart problems.
Iron is another critical nutrient, especially for runners, as it is a key component of haemoglobin, the protein in red blood cells that transports oxygen to the muscles during physical activity. Iron deficiency can lead to feelings of tiredness, headaches, and difficulty concentrating, and it can also result in anaemia.
Haem iron, found in meat, poultry, and fish, is one source of dietary iron. Non-haem iron, which is less easily absorbed by the body, is present in plant-based foods, eggs, and nuts. Vitamin C enhances iron absorption, so eating iron-rich foods with vitamin C-rich foods like citrus fruits, tomatoes, and peppers can improve the body's utilisation of non-haem iron.
In summary, both calcium and iron are vital for runners to maintain bone health, prevent deficiencies, and ensure optimal muscle function and performance. A balanced diet that includes a variety of calcium-rich and iron-rich foods is the best way to meet the body's needs for these essential nutrients.
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Healthy fats
While fat has a reputation as a "bad" macronutrient, healthy fats are an essential part of a runner's diet. Dietary fat supports the absorption of fat-soluble vitamins A, D, E, and K, and provides essential fatty acids that the body can't produce itself. These nutrients are important for recovery and immune health and can prevent inflammation and fatigue.
The types of dietary fat consumed can affect endurance performance. Eating foods high in saturated fats can make individuals feel sick and sluggish, so it's important to eat unsaturated fats most of the time. Monounsaturated fats, found in cooking oils, nuts, nut butters, avocados, and olives, are recognised for their ability to lower LDL cholesterol levels and maintain cell function. Polyunsaturated fats, including omega-3 fatty acids, can lower triglyceride levels and blood pressure while raising HDL ("good") cholesterol levels, promoting improved heart health. Foods that are rich in polyunsaturated fats include soybean oil, corn oil, walnuts, flaxseeds, sunflower seeds, and fatty fish such as salmon and mackerel.
Experts recommend that runners get 20-35% of their total energy intake from fat, or 0.5 to 1.5 grams of fat per kilogram of body weight each day. It's important to limit fat intake during pre-exercise meals, especially those eaten within an hour or two of exercise, to prevent gut distress. Fat has a high energy value, with 9 calories per gram compared to 4 calories per gram for carbohydrates and protein, and it takes longer to digest. However, fat can provide energy during endurance exercise, especially towards the end of a prolonged run.
Runners should prioritise unsaturated fats, aiming to minimise saturated fat to 10% or less of total daily calories. Omega-3 fatty acids, EPA and DHA, are particularly important due to their well-known benefits for health and physiology, including boosting heart and brain health and potentially preventing certain cancers.
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Frequently asked questions
There is no one-size-fits-all runner's diet, as each runner's dietary needs are unique. However, a balanced diet that includes macronutrients like carbohydrates, proteins, and fats, as well as micronutrients like vitamins, minerals, and antioxidants, is generally recommended.
Carbohydrates are the body's main source of energy and are especially important for long-distance runners. They are broken down into glucose, which is used by the body as fuel during exercise. Carb loading can be beneficial for runners preparing for a race, but it's important to allow the body time to rest and store these carbohydrates.
Protein is essential for muscle recovery after workouts as it helps repair and build muscles. The suggested protein consumption for runners is 0.4g/kg of body weight, four to six times a day, depending on training load.
Iron is crucial for runners as it helps transport oxygen around the body and maintains energy levels. Female runners, in particular, should focus on iron and calcium intake to maintain bone health and avoid the risk of stress fractures.
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