When runners think of getting better, they often imagine tough interval workouts, running farther and faster than they ever have before, pushing their body to the max, and crossing finish lines with a new PR showing on the clock. That’s not completely wrong… but it’s only part of the story.
Enter fueling!
A hugely overlooked aspect of progress is the fueling that goes into the work, as well as the fueling that is needed for the recovery of that work. A training principle that many people miss isn’t the stress of training, it’s the adaptation and recovery from that stress… and without the recovery, your body isn’t able to adapt and get better. A huge part of recovery is the fuel you give your body. Running increases your need for all the macronutrients (carbohydrates, proteins, and fats) as well as lots of micronutrients (vitamins and minerals). All of these substrates are gained through your diet.
Everyone is a bit different with their needs and preferences and if you are wanting a more in depth dive into your personalized nutrition I’ve got nutritionists that I can recommend, so please don’t hesitate to reach out! Here’s what I recommend in terms of fueling before your runs. fueling during your runs, and fueling after your runs:
Pre-Run recommendations: 1-3 hours before your run 300-500 calories (75-125g carbs) for exercise 1-3 hours. For exercise lasting greater than 3 hours, increase this to 500-700 calories (125-175g carbs). Focus on simple carbohydrates, low fat, and low fiber foods. Adding in small amounts of protein (8-10g) is recommended as well!
In–run nutrition recommendations: Aim for 40-90g carbs/hour. Remember that you CAN train your gut– so starting off on the lower end and gradually training your body to handle and utilize more fuel is sometimes needed. You can get your carbs through gels, drink mixes, chews, or normal foods. Try out a bunch of sources and see what works best for your body and your needs. Varying sugars is optimal; glucose and fructose sources. You’ll want to replenish electrolytes as well. This number can vary heavily based on conditions and personal sweat concentration/rate, but aiming for about 150-500mg/hr is recommended. 3-8oz of fluid every 15-20minutes is recommended.
Post run recommendations: After running, consume a mix of carbohydrates and proteins within the first hour (ideally sooner) to replenish muscle glycogen and aid muscle repair, aiming for a 3:1 or 4:1 carb-to-protein ratio. Focus on fluids and electrolytes for fluid loss as well!
Nutrition is your best friend, and something that should go hand in hand with every single day of training, not something viewed as an after thought. When you are packing your bag to go to the gym, include post run nutrition just like you would include socks or your workout shoes.