Running Diet and Nutrition
Core Nutrition & Diet
The “Golden Ratio” for endurance is generally 60% carbohydrates, 20% protein, and 20% healthy fats, though this scales with your training volume.
1. Carbohydrates (The Fuel)
- Target: 5–10g of carbs per kg of body weight daily, depending on intensity.
- Types: Focus on complex carbs (sweet potatoes, oats, brown rice) for daily meals. Switch to simple carbs (white bread, bananas, honey) 1–2 hours before a run to prevent GI distress.
2. Protein (The Repair)
- Target: 1.4g–1.6g per kg of body weight.
- Why: Runners often overlook protein, but it is vital for repairing the micro-tears in muscle fibers and supporting your immune system, which takes a hit during high-mileage weeks.
3. Healthy Fats (The Reserve)
- Sources: Avocados, nuts, seeds, and fatty fish (salmon).
- Why: Fats are a dense energy source for low-intensity “base miles” and are necessary for absorbing vitamins A, D, E, and K.
Performance & Recovery Supplements
While “food first” is the rule, certain supplements are proven to move the needle for runners.
| Supplement | Purpose | Recommended Dosage |
|---|---|---|
| Electrolytes | Prevents cramping; maintains fluid balance (Sodium, Magnesium, Potassium). | Use during runs >60 mins and post-run. |
| Creatine Monohydrate | Improves “kick” power and glycogen storage. | 3–5g daily. |
| Beta-Alanine | Buffers lactic acid, delaying the “burn” in high-intensity intervals. | 3–6g daily (may cause a tingle). |
| Beetroot Juice/Nitrates | Improves oxygen efficiency and blood flow. | 400mg nitrate ~2 hours before a run. |
| Omega-3 (Fish Oil) | Reduces systemic inflammation and joint pain. | 1g–2g daily. |
| Caffeine | Lowers perceived exertion (makes the run feel easier). | 3–6mg per kg of body weight ~60 mins before. |
Vitamin D & Iron: Runners (especially women and vegans) are frequently deficient in these. Low iron can cause “heavy legs” and extreme fatigue. It is best to get a blood test before high-dose supplementation.
Nutrient Timing: The “30-Minute Window”
To maximize recovery, aim for a 4:1 Carb-to-Protein ratio within 30–60 minutes after a long run.
- Quick Fix: Chocolate milk (one of the most effective recovery drinks), a protein shake with a banana, or Greek yogurt with honey.