Whether you’re just starting your running journey or training for a marathon, adequate nutrition is important to improve performance, recover faster, and prevent injury. If you are not eating enough to support your activity levels, you may feel lack of energy during your runs, increased soreness and difficulty maintaining strength. Think of a runner’s body like a race car: it needs premium fuel to run efficiently!
Carbohydrates
Carbohydrates are the body’s preferred energy source that is stored as glycogen in your muscles and liver to use for fuel. Consuming enough carbohydrates prevents glycogen depletion, which can lead to fatigue. Healthy carbohydrate sources include whole grains (pasta, bread, cereals), fruit, vegetables, beans, milk and yogurt.
Protein
Protein is essential for muscle repair and to minimize muscle breakdown. However, eating lots of protein doesn’t necessarily mean bigger muscles! Consistent activity and strength training are needed to build muscle. If more protein is consumed than your body can use, it can be stored as fat. Runners should aim for 20-30 grams of protein per meal and 10-15 grams of protein per snack. Protein sources include lean meats (chicken, turkey, fish, at least 90% lean red meat), eggs, lentils/beans, milk, yogurt, low fat cheese, nuts/nut butters, protein supplements (bars, shakes, powders), tofu, tempeh and quinoa.
Timing
It’s important to focus on consistent eating occasions to maintain energy and muscle mass. Consume a combination of carbohydrates and protein every 3-4 hours as your schedule allows, while “book-ending” your runs with adequate nutrition. Before your run, you should focus on familiar foods that are high in carbohydrates, moderate in protein and low in fat. Also make sure to allow enough time to digest your meal/snack: 2-3 hours for a meal and 1 hour for a snack. After your run, it’s important to consume a combination of carbohydrates and protein within 1 hour to replenish glycogen stores and repair muscle breakdown. Also make sure to drink plenty of water and rest!
Here are some ideas for pre/post run meals:
Pre-run meals:
- 2 slices of toast, 1 English muffin or bagel with 1-2 eggs
- 2 multigrain toaster waffles with 1-2 tbsp peanut butter + ½ banana
- 1 cup oatmeal (made with 1 cup milk) + fruit
Post-run meals:
- 2-3 cups of whole grain pasta + ½-1 cup meat sauce
- 2-3 cups of rice with 1 cup of veggies + 3-4 oz. Chicken
- Whole grain tortilla with 2-3 oz of lean deli meat, low fat cheese, hummus + raw veggies
- Peanut butter or turkey sandwich with fruit
- Tuna melt: 1 can of tuna on toasted whole grain bread with veggies + fruit
Written by: Lauren Zust, MPP-D, RD, LD | Rock Valley Health Registered Dietitian