Fueling the Run: Strategies for Proper Nutritional Support

Proper nutrition is a crucial aspect of running, as it provides the fuel that the body needs to perform at its best. Not only does it provide the energy needed to run, but it also helps to support recovery and reduce the risk of injury. In this article, we will explore the strategies for proper nutritional support for runners.


Carbohydrates are the primary fuel source for running, and they are essential for optimal performance. The body converts carbohydrates into glucose, which is then used as energy during exercise. Runners should aim to consume between 5-7 grams of carbohydrates per kilogram of body weight per day.


It’s important to consume carbohydrates before a run, as it will help to provide energy and delay fatigue. Runners should aim to eat a carbohydrate-rich meal 2-3 hours before a run. Good options include oatmeal, whole grain bread, or a banana.

During the Run

During a run, it’s important to continue to consume carbohydrates to maintain energy levels. Runners can consume carbohydrates by drinking sports drinks, eating energy gels or chews, or consuming fruit.


Protein is essential for recovery, as it helps to repair and rebuild muscle tissue. Runners should aim to consume between 1.2-1.4 grams of protein per kilogram of body weight per day.


After a run, it’s important to consume protein to support muscle recovery. Runners should aim to consume a high-protein snack or meal within 30 minutes of finishing a run. Good options include Greek yogurt, eggs, or a protein shake.


Hydration is also crucial for running performance, as it helps to regulate body temperature and remove waste products from the body. Runners should aim to consume at least 2-3 liters of water per day, and should drink water before, during, and after a run.


In conclusion, proper nutrition is essential for optimal running performance. Runners should focus on consuming adequate amounts of carbohydrates and protein, and staying hydrated. By following these strategies, runners can fuel their bodies for performance and support recovery.


“Sports Nutrition for Runners” by American College of Sports Medicine, https://www.acsm.org/docs/default-source/brochures/sports-nutrition-for-runners.pdf

“The Runner’s Diet: How to Fuel for the Long Run” by Runner’s World, https://www.runnersworld.com/uk/nutrition/beginners/a777566/the-runners-diet-how-to-fuel-for-the-long-run/

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