The top 9 things you need to know to create a running nutrition plan and increase performance.
Running is a fantastic way to stay fit, relieve stress, and challenge yourself both mentally and physically. Whether you’re a seasoned marathoner or just starting your running journey, nutrition is crucial to performance and overall well-being.
A good nutrition plan is vital for performance and recovery, both of which make you a fitter and stronger runner. In this blog post, we’ll explore the top 10 things every runner needs to know about sports nutrition, according to a seasoned registered dietitian and marathon runner.
Eat before a run–every time
Food gives you the energy to run–it’s that simple. Running on an empty stomach is possible, but you’ll feel sluggish and crappy while doing it.
Carbohydrates are the primary energy source for exercise. There are many types of carbohydrates, like fruits, vegetables, grains, beans, legumes and treats.
As a rule of thumb, eat carbs with more fiber, like whole grains (oats), beans, legumes, and veggies at least 2-3 hours before a run, since those take longer to digest.
If you’re eating within 60 minutes of your workout, opt for a simple carb, like fruit or crackers. [Learn more about what to eat before a workout here.]
Hydrate often
Hydration is an important and overlooked part of running. People associate hydration with summer and sweating, but it’s important to think about hydration year-round. Most people don’t drink enough water daily, which is detrimental to running success.
Make sure you’re properly hydrated before a run and take small sips of water every 15-30 minutes during a run. Drink water consistently throughout the day and consider electrolyte-rich drinks for longer runs. Dehydration can lead to decreased performance and even injury.
To determine your hydration status, look at the color of your urine–pale yellow means you’re hydrated, and dark yellow means you need to drink more. Or consider conducting a sweat test.
Eat protein and carbs after a run
Post-run recovery nutrition is a necessity for running well. Refuel with a mix of carbohydrates and protein. Post-run carbohydrates replenish glycogen (carbs stored in the muscle and liver) to enhance recovery, while protein aids in muscle repair and growth.
A smoothie with spinach, banana, protein powder, and soy milk is a quick and effective post-run recovery option. Or if you have more of an appetite, try a whole-grain wrap with beans and veggies to kickstart muscle recovery.
If you have time to prep ahead, make this potato, tofu and greens bowl!
Don’t skip meals (or snacks)
Runner’s “hanger” (being hungry and angry) is real. Skipping pre-run fuel and post-run recovery is a surefire way to end up ravenous later in the day. As a matter of fact, you need extra calories to keep up with the ones you’re burning during running.
Skipping any meal or snack can cause you to feel extreme hunger, which leads to overeating later. To avoid this, make sure you eat 3 meals and a few snacks throughout the day. A general rule of thumb: don’t go more than 4 hours without eating.
And one of the best ways to satiate hunger is with fat–yes fat! Eating healthy unsaturated fats, like those found in avocados, nuts, fatty fish, and seeds, after a workout is a great way to keep you full and satisfied.
Eat protein throughout the day
Protein plays a role in muscle building, performance and appetite. It’s very common for runners to take in large doses of protein after a run, but it’s important to spread intake throughout the day. Muscle repair and growth occur for 24 hours after a run, so eating protein multiple times a day aids those processes.
The amount of protein that vegetarian runners need varies from person to person. But most runners need about 1.2- 2.0 grams/kilogram or 0.5 – 0.9 grams/pound of body weight per day. The ranges depend on mileage, intensity, and goals. As a rule of thumb, eat at least half your body weight (in pounds) in grams of protein.
Fuel during long runs
The body needs mid-run fuel to maintain energy during runs longer than 60 minutes. Glycogen and dietary carbs become depleted after 60-75 minutes of running, causing a dip in energy levels during long runs. To prevent that, carry easily digestible carb-rich fuel like energy gels, chews, or dried fruits to maintain energy levels and prevent muscle fatigue. Consume 30-60 grams of carbs for every extra hour of running (after the first 60 minutes).
Be careful with supplements
So many supplements are marketed towards runners–from creatine to collagen to green juices to pre-workouts, and the list goes on! Even though your running friend may recommend a certain supplement to you doesn’t mean it’s necessary or even healthy.
The only supplements I recommend (as a dietitian) fill the void of a nutrient deficiency. For example, if you’re deficient in iron, you should take an iron supplement. If you are low on Vitamin D, take a Vitamin D supplement.
In addition, creatine has been shown to help with muscle strength and endurance–read more here. But you don’t need to take creatine to be a healthy and happy runner.
Practice your race-day nutrition
If you signed up for a race (and you should because races are fun!), practice your eating routine before, during and after the race.
For example, wake up at the time you would on race day, have your pre-race breakfast, then go for a run that is the same distance as your race.
Drink plenty of water during the run and incorporate mid-run fuel, if you need it. See how your stomach and body feel and tweak accordingly. This will help you avoid any unwanted tummy troubles on race day and prevent you from hitting the wall on race day.
Do this multiple times until you perfect your race day nutrition strategy!
Make a running nutrition plan (that works for you)
Take all of these tips and make a running nutrition plan that works for you. Everyone has different lifestyles, time constraints, economic means and more. Every single person is different and should have a different fueling plan.
These tips are the guidelines to help you mold a plan that works for you. Have questions? Reach out to the team at Greenletes and follow us @greenletes.
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