Brenda Khan
A runner's diet is an important aspect of their training, as it can impact their energy levels, performance, and recovery. The types of food consumed can also help reduce the chance of mid-run stomach issues. A runner's diet should include a balance of carbohydrates, proteins, and fats, with a focus on whole foods such as whole grains, fruits, vegetables, lean proteins, legumes, eggs, seeds, nuts, low-fat dairy products, and healthy fats and oils. Carbohydrates are especially important for runners, as they are the body's preferred fuel source during vigorous exercise, and runners should aim to get 45-70% of their total daily calories from this source. Micronutrients, such as vitamins and minerals, are also crucial for runners as they aid in muscle function and recovery. Runners should ensure they are consuming enough calories to sustain their training and include foods rich in calcium, vitamin D, and iron.
| Characteristics | Values |
|---|---|
| Carbohydrates | 45-70% of total daily calories |
| Proteins | 0.4g/kg of body weight four to six times a day |
| Fats | 20-30% of total daily calories |
| Vitamins and Minerals | Calcium, Vitamin D, Iron, Antioxidants |
| Water | Drink plenty of water after a run |
| Sodium | Keep sodium levels in balance before big training sessions and races |
| Pre-run meals | Carbohydrate-rich, easily digestible, small amounts of fat and fibre |
| Post-run meals | Carbohydrate- and protein-rich |
| Weight loss | Getting adequate nutrition is a must |
| Dairy | Can help alleviate constipation, improve symptoms of certain intestinal ailments, and reduce the occurrence of yeast infections in women |
| Oily Fish | Source of omega-3 |
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What You'll Learn
Carbohydrates are key
Runners who are training for long-distance runs or marathons will especially need to focus on their carbohydrate intake. During long-lasting endurance exercise, the body turns to its fat stores as a primary source of energy, but this process is less efficient than using carbohydrates as fuel. Carbohydrates are broken down into glucose much more quickly, providing the body with a readily available source of energy.
Simple carbohydrates, in particular, are beneficial before and during a training run. They top off glycogen stores when the digestive system does not have the time or blood flow to break down complex starches, fibre, protein, and fat. Pre-run snacks and running fuel, which consist primarily of simple carbohydrates, will provide a boost of energy for working muscles without causing digestive distress. Foods high in simple carbohydrates include fresh and dried fruit, applesauce, refined grains like crackers and white bread, cereals, packaged oatmeal, candy, juice, energy gels, and sports beverages.
However, it is important to note that simple carbohydrates can also spike blood sugar levels and subsequent insulin levels. Therefore, runners should also include complex carbohydrates in their diet, which provide sustained energy. Examples of complex carbohydrates include whole grains, legumes, and vegetables.
In addition to carbohydrates, runners should also ensure they are consuming enough calories and other essential nutrients, such as protein, healthy fats, vitamins, and minerals.
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The importance of protein
Protein is particularly important for runners after their workouts. During endurance exercises like running, the body breaks down muscle tissue, and consuming protein after a run helps repair and rebuild these muscles. This is why it is recommended to consume protein-rich foods or supplements within 30 to 45 minutes after a run. Additionally, consuming a blend of amino acids from various protein sources throughout the day is essential to support the body's needs. Most plant-based protein sources, like nuts, seeds, and quinoa, are less protein-dense, so runners may need to be mindful of their protein intake and consider supplementation.
Protein also plays a role in energy management. While carbohydrates and fats are the primary fuel sources during endurance exercises, protein can provide up to 10% of energy during prolonged exercise, especially when composed of branched-chain amino acids (BCAAs). BCAAs are a group of three essential amino acids: leucine, isoleucine, and valine. These amino acids are found in many protein-rich foods and can also be supplemented.
The amount of protein a runner needs depends on their body weight, age, and training load. The suggested protein consumption for runners is 0.4 to 0.9 grams of protein per pound of body weight per day, or 1.4 to 1.7 grams per kg per day. For example, a 150-pound runner may need 75 to 120 grams of protein per day. It is important to note that the body can only absorb approximately 25 to 35 grams of protein at once, so distributing protein intake throughout the day is ideal.
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Healthy fats
While fat often gets a bad reputation, healthy fats are an essential part of a runner's diet. Not only do they help absorb vitamins A, D, E, and K, but they also provide essential fatty acids that the body cannot produce itself. These nutrients are important for recovery, immune health, and preventing 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 is important to focus on eating unsaturated fats most of the time. Polyunsaturated fats, such as omega-3 fatty acids, can lower triglyceride levels and blood pressure 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 like salmon and mackerel. Monounsaturated fats are also a healthy option.
Runners should aim to get between 20-30% of their total daily calories from mostly unsaturated fats. It is important to note that high-fat foods slow digestion, so they should be avoided as an immediate pre-run fuel source. Instead, it is recommended to eat fat at least an hour before a training run and to limit fat in the 24 hours leading up to a race.
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Vitamins and minerals
For women, calcium and vitamin D are essential for bone health to avoid loss of bone mineral density and the risk of stress fractures. Calcium-rich foods include dairy products and leafy greens. Vitamin D can be obtained from sun exposure, supplements, and vitamin D-rich foods like dairy and almond, soy, or rice-based beverages.
Iron is another crucial vitamin for runners, as it is responsible for the development of red blood cells, which deliver oxygen to working muscle cells. Distance runners, vegetarians, and vegans may need a higher than recommended dietary intake of iron—greater than 18 mg per day for women and 8 mg per day for men. Iron can be found in seafood, which is also a great source of protein and minerals like zinc, copper, and chromium.
Antioxidants are also important micronutrients for runners, as they help decrease cell damage caused by oxidation from intense exercise. Consuming antioxidant-rich foods like vegetables, fruits, nuts, and seeds is more effective than taking antioxidant supplements.
Runners should also ensure they are consuming enough calories to sustain their training program. A runner's caloric needs depend on their weight, height, and energy expenditure, and they will need to increase their calories as their mileage increases.
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Pre- and post-run meals
Pre-run meals should be easily digestible and provide a boost of energy. Simple carbohydrates are beneficial before a run as they top off glycogen stores, providing a boost of energy for working muscles without causing digestive distress. Foods high in simple carbohydrates include fresh and dried fruit, applesauce, refined grains like crackers and white bread, cereals, packaged oatmeal, candy, juice, energy gels, and sports beverages.
If you are going for a longer run, you may want to consume more carbohydrates to ensure you have the energy to complete the workout. However, high-fat foods should be avoided as an immediate pre-run fuel source as they slow digestion.
Post-run meals are important for muscle recovery. Your post-run meal should include protein to promote muscle repair and carbohydrates to replace depleted glycogen stores. For optimal recovery, distribute protein-rich foods throughout the day to help counteract protein imbalance. The suggested protein consumption for runners is 0.4g/kg of body weight four to six times a day, depending on training load.
Runners can become undernourished because they don't understand how much energy they're burning and what they need to recover. Eating enough is also essential to building muscles, which can aid in fat burning. It's important to listen to your body and make adjustments to your diet based on how you feel and your personal goals.
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Frequently asked questions
A runner's diet should consist of a balance of the three macronutrients: carbohydrates, proteins, and fats. Carbohydrates are the body's preferred fuel source during vigorous exercise, and runners should get 45-70% of their calories from carbohydrates. Lean protein is important for muscle repair, and runners need about 50% more protein than non-runners. Healthy fats are important for nerve function and should make up 20-30% of a runner's total daily calories.
Good sources of carbohydrates for runners include simple carbohydrates like fresh and dried fruit, applesauce, refined grains, crackers, white bread, cereals, packaged oatmeal, and candy. Complex carbohydrates are also important for runners as they help to replenish glycogen stores and support recovery.
Good sources of protein for runners include animal-protein foods such as dairy, meat, fish, and eggs. Runners can also get protein from plant-based sources such as legumes, seeds, and nuts.
Good sources of healthy fats for runners include oily fish like salmon and mackerel, which provide omega-3 fats. Other sources of healthy fats include low-fat dairy products, avocados, nuts, and seeds.
Yes, in addition to the three macronutrients, runners should also focus on getting adequate micronutrients, including vitamins and minerals. These can be obtained from a diet rich in fruits and vegetables. Runners should also ensure they are staying hydrated and consuming enough calories to sustain their training program.
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