Proper nutrition is an essential aspect of running performance and overall health. It provides the fuel and nutrients that runners need to sustain their workouts, recover from training, and maintain optimal health. Without sufficient and appropriate nutrition, runners may not be able to perform at their best.
While every runner is unique and has different nutritional needs. There are some general principles of proper nutrition for runners that can apply to most people. In this post, we’ll explore the energy needs of runners, the role of macronutrients. Also the importance of hydration, and strategies for pre-run and post-run nutrition. We’ll also discuss the benefits of working with a sports dietitian to create a personalised nutrition plan. So, let’s get started!
The Energy Needs of Runners
Running is a high-energy sport that requires a significant amount of fuel. The energy demands of running can vary based on the distance, intensity, and individual factors such as body size and composition. For example, a shorter, high-intensity interval workout will have different energy demands than a longer, slower distance run.
Proper nutrition in running is essential to meet their energy needs and maintain proper fuel stores. Carbohydrates, which are the primary source of energy for endurance exercise, play a particularly important role in a runner’s diet. They are stored in the muscles and liver as glycogen, which is broken down into glucose during exercise to provide energy.
In general, runners should aim to get a sufficient amount of carbohydrates in their diet to meet their energy needs and maintain proper glycogen stores. The exact amount of carbohydrates needed will depend on the individual runner and their training demands. A sports dietitian can help runners determine the right amount of carbohydrates for their needs and goals.
In addition to carbohydrates, runners also need to pay attention to their intake of proteins and fats. Proteins are important for muscle repair and recovery, and runners should aim to get a moderate amount of them in their diet. Fats are also important for health, and runners should aim to get a sufficient amount of them in their diet, but should be mindful of the type and amount of fats they consume.
Macronutrients for Runners
Carbohydrates, proteins, and fats are the three main macronutrients that make up a runner’s diet. Each macronutrient plays a unique and important role in a runner’s nutrition, and it’s important for runners to get a balance of all three in their diet.
Carbohydrates. As mentioned in the previous section, carbohydrates are the primary source of energy for endurance exercise. They are stored in the muscles and liver as glycogen, which is broken down into glucose during exercise to provide energy. Runners should aim to get a sufficient amount of carbohydrates in their diet to meet their energy needs and maintain proper glycogen stores. Good sources of carbohydrates include whole grains, fruits, vegetables, and legumes.
Proteins. Proteins are important for muscle repair and recovery, and runners should aim to get a moderate amount of them in their diet. Good sources of proteins include lean meats, poultry, fish, eggs, dairy products, nuts, seeds, and plant-based proteins such as beans and tofu.
Fats. Fats are important for health and should be included in a runner’s diet, but it’s important to be mindful of the type and amount of fats consumed. Good sources of healthy fats include nuts, seeds, avocados, and olive oil. Runners should limit their intake of saturated and trans fats, which are found in fried foods, processed meats, and baked goods.
To optimize their intake of each macronutrient, runners can use the following tips:
- Aim for a balance of carbohydrates, proteins, and fats in each meal and snack.
- Choose whole, minimally processed foods whenever possible.
- Experiment with different sources of each macronutrient to find what works best for you.
- Pay attention to portion sizes to ensure you are getting the right amount of each macronutrient for your needs.
- Consult with a sports dietitian for personalized recommendations.
Hydration for Runners
Proper hydration is essential for runners, as even mild dehydration can negatively impact performance. Dehydration can lead to fatigue, muscle cramps, and impaired thermoregulation, among other issues. It’s important for runners to drink enough fluids to stay hydrated during training and racing, and to be aware of the signs of dehydration such as thirst, dry mouth, and dark urine.
Runners should aim to drink enough fluids to replace what is lost through sweat during exercise. The exact amount of fluids needed will depend on the individual runner and their training demands. A general rule of thumb is to aim for at least 8-12 cups of fluids per day, and to drink more during hot weather.
Pre-Run and Post-Run Nutrition
Proper nutrition before and after a run is important for fuelling the body and aiding in recovery. What a runner eats and drinks before and after a run can have a big impact on their performance and how they feel.
Pre-Run Nutrition. Runners should aim to eat a balanced meal or snack before a run. A pre-run meal or snack should include a combination of carbohydrates, proteins, and fats for sustained energy and optimal performance. Some examples of pre-run meals and snacks include oatmeal with nuts and fruit, a turkey and avocado sandwich, or a smoothie with yogurt and berries. It’s important to allow enough time for the meal or snack to digest before starting the run.
Post-Run Nutrition. After a run, it’s important for runners to consume a combination of carbohydrates and protein within the first 30 minutes to help with recovery. This can help replenish glycogen stores, repair muscles, and support the immune system. Some examples of post-run meals and snacks include a turkey and cheese wrap, a smoothie with protein powder, or a bowl of chili with whole grain bread. It’s also important for runners to rehydrate after a run by drinking fluids, particularly if they have sweat a lot.
Working with a Sports Dietitian
Working with a sports dietitian can be beneficial for runners who want to optimise their nutrition for performance. A sports dietitian is a health professional who has specialised training in sports nutrition. They can help runners create a personalised nutrition plan that takes into account their individual needs and goals.
Some benefits of working with a sports dietitian include:
- A personalised nutrition plan. A sports dietitian can help runners determine the right amount of carbohydrates, proteins, and fats for their needs. This will provide guidance on hydration and pre- and post-run nutrition.
- Training and racing fuelling strategies. A sports dietitian can help runners plan their nutrition for specific training sessions and races. This includes what to eat and drink before, during, and after exercise.
- Nutrient timing. A sports dietitian can help runners optimise their nutrient timing to support their training and recovery.
- Nutrition for injuries. If a runner is dealing with an injury, a sports dietitian can help them plan their nutrition in running to support the healing process and maintain muscle mass.
Nutrition in Running Conclusion
Proper nutrition in running is an important factor in running performance and overall health. It’s important for runners to pay attention to their energy needs and nutrition in order to maintain optimal performance.
Working with a sports dietitian can be a valuable resource for runners who want to optimize their nutrition for their specific needs and goals. Whether you’re a beginner or an experienced runner, proper nutrition can make a big difference in your performance and overall well-being. So, don’t neglect it!
