Nutrition Guide for runners
Nutrition for Runners: Fueling Performance and Recovery
Running places high demands on the body, requiring a well-structured nutrition plan to optimise performance and enhance recovery. Whether you're a recreational jogger or a competitive marathoner, proper fueling strategies can make a significant difference in endurance, strength, and overall health. This guide explores macronutrient needs, hydration, micronutrient importance, and supplementation for runners.
Macronutrient Needs: Carbohydrates and Protein
Carbohydrates are the primary fuel source for runners, while protein is essential for muscle repair and recovery. The specific needs vary based on gender, duration, and timing relative to the run.
Hydration Needs
Maintaining hydration is crucial to prevent dehydration and electrolyte imbalances. General guidelines suggest drinking 500ml of water 2 hours before a run and consuming 150-250ml every 15-20 minutes during prolonged runs.
Sweat rates vary among individuals, so monitoring weight loss post-run can help estimate fluid replacement needs. For every kilogram lost, runners should aim to drink 1.5 liters of water.
What you drink and eat the night before training or races impacts your performance.
Electrolytes
Electrolyte replenishment is essential, particularly for longer runs or in hot conditions. Sodium (500-700mg/hour) is the most critical, followed by potassium, magnesium, and calcium.
Micronutrient Considerations
Iron: Critical for oxygen transport. Found in red meat, lentils, and spinach.
Calcium & Vitamin D: Support bone strength. Sunlight exposure help maintain levels.
Magnesium: Aids muscle function, reduces cramps and relieves aches and pains. Found in nuts, seeds, and dark leafy greens.
B Vitamins: Important for energy metabolism. Present in whole grains, legumes, and animal products.
Supplement Suggestions
Pre-Run Supplements:
Caffeine (100-200mg): Enhances endurance and focus. Caution as this can make you jittery - try green tea as an alternative
Beetroot Juice (300-500ml): Improves oxygen efficiency.
BCAAs (5-10g): May reduce muscle breakdown, though whole protein sources are preferable.
Creatine (3 to 5 g per day for women, 20g/day for 5 days followed by 5g /day thereafter for men): energy, power speed and recovery
Post-Run Supplements:
Whey or Plant-Based Protein (20-30g): Supports muscle recovery.
Tart Cherry Juice (30-60ml): Reduces inflammation and aids sleep for recovery.
Electrolyte Replenisher: If sweat loss was significant. (recommend ‘Elete’ electrolytes)
Collagen (10g): Supports the health of connective tissues like cartilage, tendons, and ligaments
Multi vitamin and mineral: replenish stores
Vitamin D (2000IU): +in winter: bone health
Alternative Foods to Gels and Energy Chews
Energy gels are convenient but not the only option. Some runners prefer whole foods, which can provide similar energy without artificial additives. Options include:
Bananas: Natural sugars and potassium.
Dried Dates/Figs: High in natural carbohydrates.
Rice Cakes with Honey: Easily digestible carbs.
Mashed Sweet Potato: Slow-releasing energy.
Homemade Energy Bars: Oats, nut butter, and honey provide sustained fuel.
Fasting and Gender Differences
Everyone should fast overnight for 12 hours to aid recovery and repair. Longer intermittent fasting has been explored as a potential strategy for endurance athletes. However, research suggests that fasting is generally more effective for male runners than for female runners. Men tend to experience improved fat adaptation and metabolic efficiency, whereas women may face hormonal disruptions due to caloric restriction, leading to decreased performance and recovery issues. Female athletes should be cautious with fasting strategies and ensure they are consuming adequate energy to support their training and overall health.
Carbohydrate Loading for Long Runs
Carbohydrate loading, or increasing carbohydrate intake in the days leading up to a long run, has been shown to be an effective strategy for endurance events lasting longer than 90 minutes. This practice maximises muscle glycogen stores, delaying fatigue and improving performance. However, for runs shorter than 90 minutes, the body's normal glycogen reserves are usually sufficient, making carb-loading unnecessary. Instead, consuming a balanced meal including 1/2 plate of vegetables above the ground, 1/4 plate wholegrains and root vegetables, 1/4 plate protein, 2-3 hours before shorter runs should provide sufficient energy without the risk of digestive discomfort or excessive energy intake.
Adapting Nutrition Strategies Before a Race
Experimenting with nutrition during training is crucial. Avoid trying new foods or supplements on race day, as they may cause gastrointestinal distress. Test different carb sources, hydration levels, and electrolyte balances to find what works best. Keep a nutrition log to track performance, energy levels, and digestive responses to fine-tune your fueling strategy.
By prioritising a well-balanced diet, adequate hydration, and strategic supplementation, runners can optimise their endurance, recovery, and overall performance while reducing injury risks. Nutrition is highly individual, so seeking nutritional advice while testing and adapting different strategies is key to long-term success.