This article was originally published on Centr.com
[NOTE: THIS ARTICLE IS AUTHORED BY CENTR’S DIETITIAN ANGIE ASCHE]
As a runner, nutrition is just as crucial to your performance as the sneakers you wear or the training you do. (And I know how much research you put into buying those sneakers!)
The contents and timing of your pre-race meal could mean the difference between making it to the finish line, or petering out. And when you’re combining running with strength training – by doing Centr’s 6-week Strength For Runners program – your energy needs will be even greater.
Whether you’re wondering what to eat before jogging in the morning, looking for running nutrition supplements, or whipping up a pre-marathon breakfast, use this nutrition guide to bring your best every time you lace up.
Whatever your goals as a runner, a solid nutrition plan will take you further.
Why every runner needs a nutrition plan
In my work as a sports dietitian, I’ve seen all the mistakes runners can make: Not eating enough carbohydrates, or eating too many. Not factoring in electrolytes lost through sweat. Forgetting to time nutrition, and tanking a race as a result.
Even if you’re just training for a fun run with your friends, taking the time to tailor a running nutrition plan can make a big difference to your performance, and how you feel overall.
Everyone’s nutritional needs look different when it comes to the right balance of carbohydrates, protein, fat and electrolytes, as well as the timing of these meals. So whether your goal is to increase strength, endurance or speed, or you have set body composition goals as a runner, your nutrition will play a role in this.
What does a balanced diet for runners look like?
The big difference between a meal plan for runners and those doing strength training, for instance, is carbohydrates. Yes, you need carbs to perform well in a strength workout, but not as many as endurance training demands.
What percentage of your total calorie intake should carbohydrates take up? Here are my macro split recommendations:
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Beginner or more casual runners: 50% carbohydrates + at least 20% protein and fat
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Serious runners logging significant miles: 55-60% carbohydrates, 20% protein + at least 20% fat
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Runners also doing a strength training program: at least 50% carbohydrates, 25% protein + at least 20% fat
As your weekly mileage or endurance training increases, so too will your carbohydrate needs. But always make sure that both protein and fat do not fall below 20% of your total calorie intake.
If you’re a Centr member, your meal plan will take care of a lot of this hard work for you. However, it’s always a good idea to monitor your performance and adjust as needed.
Ready to go for a run? Let’s get you fueled up.
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What to eat before a run
It’s not just about finding the best thing to eat before a run. The timing of your nutrition before running can have a big impact on your performance.
When you eat far enough in advance of a run, it allows your body more time to digest and utilize these nutrients – without leading to potential digestive issues mid-run – and helps maximize muscle glycogen stores.
Eat too close to a run, or too big a meal, and you may experience bloating, gas, indigestion, reflux or cramps.
Your pre-run nutrition needs will depend on the length of run you’re planning to do.
A shorter run: Eat a small snack that’s rich in carbohydrates to help top off glycogen stores about 60 minutes prior to running.
A longer run: Ideally you should aim to eat around 3 hours before a long run, to ensure you’re getting adequate protein and carbohydrates. As it’s far enough in advance, this pre-run meal could also contain some fat. The closer you get to your run time, the more you should focus on easily digested carbohydrates and liquids.
What about carb loading? You should only consider carb loading if you are running in an event lasting longer than 90 minutes. You do not need to carb load if you are doing a 5k or 10k.
Can you run on an empty stomach? If your run is short in duration (20-30 minutes) or lower intensity, it is okay to do it on an empty stomach. I have worked with plenty of clients who prefer to have a carbohydrate-rich snack late in the evening the night before, then run on an empty stomach first thing in the morning, followed by a meal immediately after.
If you’re running on an empty stomach because you suffer from serious gastrointestinal distress if you eat anything prior, I suggest working with an accredited sports dietitian to find other ways to support your performance.
What to eat during a run
If you’re doing a run that lasts longer than an hour, you should be topping up on carbohydrates mid-run. The amount needed will vary depending on the person and the event, but typically the recommendation is that you get around 30-60 grams of carbohydrates per hour.
Mid-run snacks: If you find it hard to consume solid carbohydrates mid-run, you could stick to a carbohydrate and electrolyte powder mixed into water, or a sports drink. Other options include pre-packed portions of dry cereal, fresh or dried fruit and waffles.
What about gels and gummies? Energy gels and gummies are a concentrated form of carbohydrates that are very popular with long-distance runners. Again, I wouldn’t recommend consuming these products unless you’re running for longer than an hour. I suggest trialing a variety of brands and flavors during your training runs before actually utilizing them in a race.
One of the biggest mistakes I see is runners consuming gels or gummies without adequate fluids, which can lead to GI issues. You need to make sure you’re also drinking fluids, if you’re not consuming a liquid form of carbs.
What to eat after a run
You should aim to eat something within 30 to 60 minutes of running to fuel your recovery. Focus on a snack or meal with:
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Carbohydrates to replenish glycogen and restore energy levels, helping the recovery process get started.
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Protein to rebuild and repair muscle tissue, especially after longer or high-intensity runs.
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Antioxidants and anti-inflammatory foods which can help to reduce inflammation and support muscle recovery.
Don’t forget to drink plenty of fluids! You’ll find more on hydration below.
Looking for recovery recipes? One post-run snack that covers all bases is Dan’s Ginger, Berry & Banana Super Smoothie – it’s packed with carbs, protein, antioxidants and rehydrating fluids.
Other quick and nutritious options you’ll find on Centr include:
Don’t feel hungry after a run? Running, especially at higher intensities, can result in a decreased appetite. It’s still important that you refuel, so if you struggle with a poor appetite, prioritize liquid forms of nutrition like a smoothie – sipping on this in the hour after running will help to replenish your glycogen stores and support muscle recovery.
A good smoothie can provide the nutrients and hydration you need after a run.
Hydration before & after running
The baseline recommendations are that men drink 3.7 liters (15.5 cups) and women 2.7 liters (11.5 cups) of water per day – that’s before you add running into the mix.
Your needs can change depending on the intensity of your run, as well as environmental conditions such as temperature, humidity and altitude (many people don’t realize that their bodies dehydrate faster at higher altitudes).
Signs you may be dehydrated include:
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dry mouth and lips
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strong feelings of thirst
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dark yellow urine
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headache or body aches
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feeling tired or weak, lightheaded or dizzy
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an increased heart rate
Here are my tips to hydrate well before and after running.
Before a run: In the few hours leading up to your run, aim for at least 16-24 oz (500-700 mL). In the 15 minutes before running, aim to drink 8-16 oz (240-500 mL) of water.
After a run: Aim to rehydrate in the hour after you finish running. If you’re not sure how much you need, monitor your urine color (it should be a light yellow). If your run was longer than an hour, I’d suggest having a drink with electrolytes (specifically sodium, potassium and magnesium). You’ll need to replace electrolytes particularly if you’re a heavy sweater, or you’re training in hot and humid conditions.
Signs you’re over or underfueling
This can be tricky, as sometimes the signs of over and underfueling can look similar. My advice if you’re unsure is to keep a food journal – it’s much easier to work out what’s going on if everything is recorded.
You may be overfueling if you notice:
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weight gain
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reduced energy levels or your workouts and runs feel sluggish
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gastrointestinal issues such as bloating or heartburn
You may be underfueling if you notice:
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reduced energy levels or feeling sluggish during your runs
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slower recovery between runs
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weight loss or digestive issues
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lightheadedness or dizziness
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poor hair, skin and nail health
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mood swings
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irregular periods or amenorrhea in women
If you do notice any of these symptoms, adjust your nutrition and monitor your progress. If symptoms continue, consult an accredited sports dietitian or your doctor.
Running to lose weight
As a dietitian, I regularly work with runners who have a goal to lose body fat. You’ll need to be in a calorie deficit to achieve this goal.
I recommend runners keep this deficit small to moderate: about 250-500 calories below your maintenance level.
When your calorie deficit is too large it can lead to declines in performance, energy levels, a decrease in lean muscle mass, and an increased risk of injury or illness.
The best supplements for runners
As with everything we do on Centr, I recommend taking a ‘real food first’ approach to getting the nutrients you need for running.
However, once you lock down your meal plan and training, some supplements may be beneficial.
Iron: This is one of the most common supplements I recommend for female runners. I do recommend getting your levels checked to determine proper dosages before you begin taking iron.
Magnesium: This will help to support muscle contraction and recovery.
Protein powder: Handy for including in post-run snacks and smoothies, especially if you don’t have much appetite after a hard running session. Need an assist? Check out our guide for what to look for in a protein powder.
Creatine: Particularly helpful for those runners who are also strength training.
Find more information in my essential recovery supplements guide.
Running while vegetarian or vegan? My advice is to prioritize plant-based sources of protein (including plant-based protein powder). Also put real-food sources of calcium, iron, B12 and vitamin D at the top of your list, then supplement as needed to meet your needs.
Talk to an accredited sports dietitian if you need further advice to fuel your running.