Nutrition for Runners: How to Fuel for Your Workout

Your diet affects how your body functions. This is no different for runners – what you eat impacts your performance, endurance and recovery. Regardless of your race distance, nutrition for runners is important to understand if you want to run your best.

While there are thousands of options in the grocery store, many of us tend to stick to familiar foods and brands. When you’re looking to fuel up for your next run, here are a few more healthy food options to add to your shopping cart.

If you want professional guidance on how to optimize your diet and improve your performance, make an appointment with a registered dietitian.

Why nutrition for runners is different

Running places demands on the body that other sports do not. Endurance exercise relies heavily on carbohydrates for fuel, protein for muscle repair and adequate hydration to support heart function and temperature regulation. Runners who don’t meet their energy and nutrient needs may experience fatigue, slower recovery and higher injury risk.

Key differences for runners include:

• Higher carbohydrate needs to replenish glycogen
• Increased protein needs for muscle repair
• Greater fluid and electrolyte losses through sweat
• Increased need for certain micronutrients, such as iron and calcium

Alyssa Herndon, a registered dietitian in our Paducah market, is a runner and has run the Mercy Health Iron Mom Half Marathon multiple times. She understands how necessary it is for runners to fuel properly to not only perform well, but also to keep their bodies healthy before, during and post-race.

“Nutrition is crucial to achieving success in the sense of not only just to get through the finish line, but to also progress as a runner,” she says. “Runners need all macronutrients for success: carbohydrates, proteins and fats.”

Carbohydrates

Carbohydrates are the body’s preferred energy source during running. They are stored as glycogen in the muscles and liver and are essential for endurance performance.

Best carbohydrate sources for runners:

• Whole grains (oatmeal, brown rice, whole-grain pasta)
• Fruits and vegetables
• Potatoes and legumes
• Sports drinks or gels for long runs

Most recreational and endurance runners benefit from diets where carbohydrates make up the majority of daily calories, especially during heavy training periods.

“Before or during a run or race, carbohydrates are my source of energy,” Alyssa says.

Protein

Protein doesn’t fuel a run, but it plays a critical role in post-run recovery. It helps repair muscle fibers damaged during training and supports adaptation to exercise.

Good protein options include:

• Lean poultry and fish
• Eggs and dairy products
• Beans, lentils and tofu

Spreading protein intake evenly throughout the day – including within 30 to 60 minutes after a run – can help with optimal recovery.

Healthy fats

Fats are a secondary energy source during longer, lower-intensity runs and are essential for hormone production and nutrient absorption. Runners should focus on unsaturated fats, such as:

• Avocados
• Nuts and seeds
• Olive oil
• Fatty fish like salmon

It’s best to avoid high-fat meals immediately before running because fat digests slowly and may cause gastrointestinal discomfort.

“After the race is when I consume my fats and protein for recovery and re-fueling,” Alyssa says. “Avoiding high fat and high protein foods is a great tip for race day. You do not want your digestive system working overtime while trying to perform.”

Hydration and electrolytes

Even mild dehydration can negatively affect running performance. During longer runs – typically longer than 90 minutes – runners may benefit from fluids that include electrolytes and carbohydrates to replace losses and maintain blood glucose levels.

“I try to take advantage of all the hydration stations throughout the race whether I feel thirsty or not,” Alyssa explains. “Being thirsty is an indicator that dehydration has already started. If you start out your race dehydrated, it is going to be nearly impossible to replenish during the race. This will affect your race day performance.”

General hydration tips:

• Drink fluids consistently throughout the day
• Avoid starting runs dehydrated
• Replace fluids and electrolytes after long or hot runs

Key micronutrients runners should prioritize

Certain vitamins and minerals are especially important in nutrition for runners, including:

• Iron: Supports oxygen delivery to muscles
• Calcium and vitamin D: Support bone health
• Magnesium: Plays a role in muscle function

Women runners and those with restricted diets may be at higher risk for deficiencies and should discuss concerns with a health care provider or dietitian.

Do runners need supplements?

Most runners can meet their nutritional needs through food alone. Supplements are not routinely recommended unless a deficiency is identified or dietary intake is insufficient.

Because supplements are poorly regulated, it’s best to ask your provider before using them – especially endurance or performance products.

Power foods for runners 

Several foods serve as rich sources of nutrients and energy that runners need to perform well.

• Almonds are rich in protein and vitamin E, an antioxidant that is rare in food sources. These nutrients help runners recover, lower their cholesterol levels and reduce the risk of heart disease. Runners are recommended to eat three to five handfuls of almonds each week. 
• Eggs contain approximately 10 percent of the daily recommended value (DV) for protein and 30 percent of the daily valur for vitamin K, two important nutrient sources for healthy muscles and bones. 
• Sweet potatoes add healthy carbs and various wholesome nutrients such as vitamin A, vitamin C, manganese, copper, iron and potassium. They promote powerful muscle movement. 
• Oranges contain high levels of antioxidant vitamin C, which reduces muscle soreness and fatigue. 
• Whole grain bread, pasta and cereal are good sources for carbohydrates and fiber. Runners who eat these carbs feel full for a longer amount of time and they release higher amounts of energy during workouts. 
• Canned black beans provide 30 percent of the daily value for protein, 60 percent for fiber and 60 percent for folate in a single cup. Black beans also have naturally timed releases of carbohydrates that control blood sugar levels and preserve energy. 
• Chicken is a powerful source for protein, selenium, niacin. Working in synchrony, these three nutrients regulate fat burning and protect muscles throughout intense workouts. 
• Dark chocolate contains flavonols, antioxidants that reduce inflammation and lower runners’ risks for blood clots. 

5 nutrition tips for runners 

1. Practice fueling your body. When training for a race, you practice your running form. Be sure to also practice fueling your body with whole foods and proper hydration throughout your training process. 
2. Don’t try anything new on race day. Stick with the food choices and eating times you’ve been practicing during your training. 
3. Make hydration a part of your normal routine. Once you’re dehydrated, it’s hard to play catch-up. Focus daily on hydrating – consuming water, milk as well as certain fruits and vegetables can help. 
4. Do a hydration check. If your urine is darker than a drink with half lemonade and half water, then you need to increase your daily water intake. 
5. Sip slowly. Sipping your water slowly throughout the day will help your body absorb the water better than chugging down a large bottle in one gulp. 

“Practicing your nutrition prior to a race is key to know how your stomach acts during activity. Practicing also allows you to be equipped for whatever race day brings. This can help avoid any disturbances,” Alyssa advises. “Stick to what has worked for you in the past. Everyone is different. What might work for a friend might not work for you. So, practice is key.”

How we can help

Whether you’re training for a race or simply running to stay healthy, proper nutrition is a key part of your success. Understanding the necessary nutrients you need helps you fuel safely, recover efficiently and stay injury-free. If you need help creating a meal plan or discovering any deficiencies, make an appointment with a registered dietitian to create a nutrition plan that fits your body, your goals and your lifestyle.

Keep these healthy tips in mind – especially if you’re currently preparing for the Mercy Health Iron Mom Half Marathon in Paducah, Ky.  

Learn about the orthopedic and sports medicine services we offer at Mercy Health.