5 Nutrition Tips All Runners Should Know

Whether you’re sprinting, training for a marathon, or running a weekend 5K, proper nutrition is key. The right fuel supports energy, recovery, and performance. Here are five essential nutrition tips every runner should know:

1. Carbohydrates: Your Primary Fuel

Carbohydrates are the body’s preferred energy source for running. They’re stored as glycogen in muscles and the liver, and broken down into glucose during exercise.

Everyday carbs: Whole grains, beans, lentils, fruits, and vegetables. These supply energy alongside vitamins, minerals, and fibre.
Quick fuel on the move: Gels, chews, or dried fruit are useful for races or long runs.

Guidelines:

Moderate exercise (≈1 hr/day): 5–7 g carbs per kg body weight/day.
Endurance training (1–3 hrs/day): 6–10 g carbs per kg body weight/day.

💡 Top tip: Eat enough and often to prevent fatigue and keep energy stores topped up.

2. Protein for Repair and Recovery

Running stresses your muscles, and protein helps repair the micro-tears caused by training. It also supports immune health and red blood cell production.

Target intake: 1.2–2.0 g protein per kg body weight/day, depending on training volume.
Examples: Nuts and seeds, Greek yogurt, eggs, cottage cheese, lean meats, or protein-rich bars.

💡 Top tip: Spread protein across the day. Aim for 20–30 g at each meal to optimise absorption.

3. Timing Matters

When you eat is just as important as what you eat.

Before runs (2–4 hrs): Balanced meals with complex carbs, lean protein, and a little fat. Example: rice with beans, or pasta with vegetables.
Short on time (30–60 mins): Go for quick-digesting foods like bananas, Medjool dates, or a small energy bar.
During long runs (>60–90 mins): Refuel with gels, dried fruit, or bananas to prevent “hitting the wall.”
After runs: Prioritise protein and carbs within a few hours to support recovery. Smoothies, eggs with toast, or chicken with sweet potatoes all work well.

💡 Top tip: Avoid high-fibre foods right before running—they can cause digestive discomfort.

4. Hydration is Key

Even a 2% drop in body weight from fluid loss can impair performance. Start runs well-hydrated and replace fluids afterwards.

Think 3Rs of recovery:

Repair with protein.
Refuel with carbs.
Rehydrate with fluids and electrolytes.

💡 Top tip: On hot days or long runs, add electrolytes to your water to replace sodium and potassium lost in sweat.

5. Micronutrients Matter

It’s not just about carbs, protein, and fat—key vitamins and minerals support performance too:

Vitamin D: Important for bone health. Supplement in winter (≈10 mcg/day).
Omega-3s: Found in oily fish, flax, and chia seeds; support heart and joint health.
Antioxidants (C & E): Help reduce oxidative stress from training. Good sources include peppers, oranges, broccoli, and blueberries.

💡 Top tip: Prioritise colourful fruit and veg—variety brings a wider nutrient spectrum.

Final Word

Fuel smart, stay hydrated, and time your nutrition well. A balanced diet rich in whole foods, alongside careful planning around training, can help you run stronger, recover faster, and enjoy every mile.