Leena Watts
Running is a great way to stay fit and healthy, but it's important to consider what you're eating to ensure your body is getting the fuel it needs. The right diet can improve your performance, energy levels, and recovery. For example, eating a balanced diet with adequate carbohydrates will keep runners fuelled and satisfied. However, the best diet for a runner depends on the individual, and it may take some trial and error to find what works best for you and your running regimen.
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What You'll Learn
Carbohydrates are key
Carbohydrates are a cornerstone of a runner's diet. Running uses both glucose in the blood and glycogen stores in the liver and muscles. Glycogen, which is formed from the breakdown of carbohydrates, acts as the primary fuel for endurance exercise. Consuming a sufficient amount of carbohydrates ensures that these energy stores are ready to support your training. When these stores get too low, runners are more likely to run out of energy and "burn out" during training.
It takes around 500g of carbohydrates to fill your glycogen stores, which will last for around 60-90 minutes of running. Therefore, it is important to eat enough carbohydrates before and after workouts. Generally, runners should consume about 45-65% of their total daily calories from carbohydrates. This number can go up to 70% for people who include running or jogging as part of their fitness regimen.
Carbohydrates are not the only important component of a runner's diet. Runners should also focus on including key macro- and micronutrients. Micronutrients play a key role in muscle function and recovery. Calcium, for example, is important for bone health and muscle contraction. Iron is another crucial micronutrient for runners, as it helps maintain energy levels throughout workouts by aiding in the development of red blood cells, which deliver oxygen to working muscle cells. Distance runners, in particular, may need a higher intake of iron.
Runners should also be mindful of their fibre intake, as high-fibre foods can cause gastrointestinal distress during a run. It is recommended to eat a low-fibre meal before a long run or race to prevent this issue. However, the amount and type of carbohydrates an individual's gut can tolerate varies from person to person, so runners may need to experiment with different pre-run foods to find what works best for them.
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Micronutrients and macronutrients
Macronutrients
Macronutrients are nutrients that the body needs in large amounts to function properly and provide energy. Carbohydrates, proteins, and fats are the three main macronutrients that are important for a runner's diet.
- Carbohydrates are the cornerstone of a runner's diet as they provide the body with its primary source of energy. Glucose, which is derived from carbohydrates, is the form of sugar that circulates in the bloodstream and is used as fuel during endurance exercise. Runners should aim to get 45-65% of their total daily calories from carbohydrates, with some sources recommending up to 70%. This helps ensure that the body has sufficient energy stores to support training and prevents burnout.
- Proteins are essential for building and repairing muscles. It is important to ingest protein following runs, especially after long or intense sessions, to support tissue repair and muscle growth. Protein powders and pre-mixed recovery drinks are convenient ways to ingest protein post-run, and they often contain beneficial micronutrients.
- Fats are necessary for absorbing fat-soluble vitamins like vitamins A, D, E, and K, and for providing essential fatty acids that the body cannot produce itself. Healthy fats, such as monounsaturated and polyunsaturated fats, including omega-3 fatty acids, help lubricate joints and aid in the absorption of other nutrients. They also play a role in reducing inflammation and promoting recovery. Runners should generally aim for 20-30% of their total daily calories from mostly unsaturated fats.
Micronutrients
Micronutrients are chemical elements required in small amounts for proper growth and development. They include vitamins and minerals, which play crucial roles in various bodily functions.
- Calcium is essential for bone health and muscle contraction. Dairy products and leafy greens are good sources of calcium.
- Vitamin D supports bone health by aiding in the absorption of calcium and phosphorus. It may also contribute to muscle metabolism and function. Sun exposure, supplements, and vitamin D-rich foods are sources of this nutrient.
- Iron is crucial for the formation of red blood cells, which deliver oxygen to working muscle cells. Distance runners, vegetarians, and vegans may require higher iron intake, with recommended daily intakes of greater than 18 mg for women and 8 mg for men.
- Vitamin B12 helps maintain skin strength and bolsters eyesight, especially important for running in low-light conditions. Men need 900 micrograms per day, while women need 700 micrograms per day. Sweet potatoes, spinach, carrots, kale, and cantaloupe are good sources of vitamin B12.
- Antioxidants 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 supplements.
- Electrolytes, including sodium, potassium, chloride, magnesium, calcium, phosphate, and bicarbonates, are lost through sweating during runs. It is important to replace them during and after a run to maintain proper hydration and support red blood cell function. Sources of electrolytes include pickles, bananas, beets, tomatoes, and yogurt.
It is important to note that individual needs may vary, and runners should pay attention to how their bodies respond to different dietary choices to optimize their nutrition and performance.
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Lean protein
When it comes to fuelling your body for running, one of the most important considerations is ensuring you consume adequate protein, especially lean protein sources. This is crucial for repairing and building muscle tissue, which is constantly being broken down and rebuilt during training. Additionally, protein helps with satiety, keeping you fuller for longer, and aiding in recovery.
Some of the best lean protein sources include:
- Poultry: Chicken and turkey are excellent choices, especially the breast meat, which is very high in protein and low in fat. These are versatile options that can be cooked in a variety of ways and are easily incorporated into meals. For example, grilled chicken breasts can be added to salads, sandwiches, or pasta dishes.
- Fish and Seafood: Cold-water fish, such as salmon, tuna, and cod, are great sources of lean protein and also provide essential omega-3 fatty acids, which have anti-inflammatory properties, helping to reduce muscle soreness and improve recovery. For instance, canned tuna is a convenient, affordable option that can be easily added to salads or sandwiches, while grilled salmon fillets can be a delicious and nutritious addition to a post-run dinner.
- Eggs: Rich in high-quality protein and essential amino acids, eggs are a quick and convenient way to boost your protein intake. They are also a good source of vitamin B12, which is important for energy metabolism, and choline, which supports muscle movement and nervous system function. Whether scrambled, boiled, or as an omelet, eggs are a versatile and tasty option.
- Beans and Legumes: These plant-based sources of lean protein are not only affordable and versatile but also provide dietary fiber, which aids in digestion and can help lower cholesterol. Examples include chickpeas, lentils, black beans, and kidney beans, which can be added to salads, soups, curries, or used as a base for vegetarian burgers or patties.
- Low-Fat Dairy: Dairy products such as Greek yogurt, skim milk, and cottage cheese are excellent sources of lean protein. They also provide calcium, which is important for bone health, and vitamin D, which aids in calcium absorption and immune function. For instance, Greek yogurt can be a great post-run snack, mixed with some berries and a drizzle of honey, providing protein and carbohydrates to aid in recovery.
Incorporating these lean protein sources into your diet will ensure your body has the necessary tools to repair and build muscle, optimizing your performance and recovery as a runner. Remember to vary your protein sources to keep your diet interesting and to take advantage of the different nutrient profiles each food offers.
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Healthy fats
Runners should aim to get between 20-35% of their total daily calories from mostly unsaturated fats. Sources of unsaturated fats include walnuts, fatty fish, olive oil, avocado oil, flaxseeds, and chia seeds. Omega-3 fatty acids, a specific type of polyunsaturated fat, can lower triglyceride levels and blood pressure while raising HDL (good) cholesterol levels, promoting improved heart health. Other foods that are rich in polyunsaturated fats include soybean oil, corn oil, sunflower seeds, and avocado oil.
It is important to note that not all fats are good for health. Eating too much saturated fat can raise levels of harmful cholesterol, increasing the risk of heart disease. Sources of saturated fat include pies, cakes, biscuits, and fatty cuts of meat like sausages and bacon.
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Calcium and iron
Calcium is a vital mineral for bone health and muscle contraction. It is stored in the bones and helps maintain a strong skeletal system. Calcium also plays a role in muscle contraction, energy levels, heart function, and nerve signal transmission. Runners need to ensure they consume enough calcium to protect their bones, prevent fractures, and support long-term health. Female runners, in particular, should focus on calcium intake to reduce the risk of osteoporosis, a condition that weakens bones and increases the chance of fractures. The recommended daily calcium intake for adults is 950–1,000 mg, increasing to 1,200 mg per day for women over 51 and men over 70. Calcium-rich foods include dairy products, leafy greens, nuts, and certain types of fish. Vitamin D is also essential for calcium absorption, so runners should ensure adequate vitamin D intake or exposure to sunlight.
Iron is another critical mineral for runners, especially distance runners, as it is essential for the development of red blood cells, which deliver oxygen to working muscle cells. Runners may be at a higher risk of iron deficiency due to increased iron loss through foot-strike haemolysis, the breakdown of red blood cells in the feet from repetitive impact. Iron deficiency can lead to anaemia, characterised by low haemoglobin levels and reduced oxygen delivery to the body's cells. The recommended daily iron intake is higher for runners, with women needing 14.8 mg per day and men requiring 8.7 mg. Runners should be cautious about iron supplementation, as excessive iron can be toxic, and some individuals may be at risk of iron storage diseases. Instead, runners should focus on consuming iron-rich foods, such as red meat, and be aware that certain compounds, like phytates and tannins, can impair iron absorption.
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Frequently asked questions
There is no one-size-fits-all diet for runners, but a well-rounded diet of whole foods is generally recommended. This includes a healthy mix of lean protein, healthy fats, vegetables, fruits, and adequate carbohydrates.
In addition to a balanced intake of macronutrients and micronutrients, runners should ensure they are consuming adequate calcium, vitamin D, iron, and antioxidants. Calcium and vitamin D are important for bone health, while iron is crucial for red blood cell development and oxygen delivery to muscles. Antioxidants help reduce cell damage caused by intense exercise.
The number of calories a runner needs can vary depending on weight, height, energy expenditure, and mileage. Generally, runners should focus on meeting their total energy needs to fuel their baseline activity and training. For moderate-intensity runs, carbohydrates provide about 50% of the energy, while for high-intensity workouts, carbs provide almost all of the energy.
Runners should limit their intake of high-fiber foods before running, as they can cause gastrointestinal distress. It is also important to limit saturated fat, as it can raise harmful cholesterol levels and increase the risk of heart disease.
The timing of nutrition is important for runners to maintain hormonal balance and support bone health and the immune system. It is recommended to eat a balanced meal with carbohydrates and protein after a run to promote glycogen storage and muscle recovery.
