Optimizing Nutrition and Hydration Strategies for Runners: A Guide

Runners require a well-balanced diet to fuel their endurance exercises and aid in recovery. Here's a breakdown of the key nutrients and hydration guidelines that runners should consider.

Carbohydrate Intake

Runners should aim to consume 50-60% of their daily calories from carbohydrates, as these are the primary energy source for endurance exercise. During long runs, consuming 60-90 grams of mostly simple carbohydrates per hour (from sources like energy gels, gummies, or isotonic drinks) helps maintain blood glucose levels and delay fatigue. Before runs, a carb-rich snack such as toast or a bagel with peanut butter and banana is recommended to fuel performance.

Protein Intake

Protein should account for about 15-30% of daily calories and is essential for muscle repair and adaptation after runs. Consuming protein soon after running (within 30 minutes) helps replenish amino acid stores and supports recovery. Healthy sources of protein include lean meats, poultry, fish, eggs, milk, cottage cheese, beans, lentils, quinoa, tofu, nuts, and seeds.

Fat Intake

Approximately 20-35% of calories can come from healthy fats such as avocado, olive oil, nuts, and coconut oil, which provide additional nutrient density and support overall health.

Hydration Guidelines

Before running: Ensure adequate hydration by drinking water beforehand, adjusting for ambient temperature and exercise duration.
During running: For runs over an hour, consume fluids regularly, including electrolyte-containing sports drinks to replace lost sodium and minerals, to maintain hydration and performance.
After running: Rehydrate promptly with water and/or electrolyte drinks, and consume a balanced meal or snack containing carbohydrates and protein to aid recovery.

Sample Meal Timing and Examples

Pre-run snack: Whole-grain toast or bagel with peanut butter and banana.
During run: 60-90 grams of simple carbs per hour from gels, energy chews, or isotonic drinks.
Post-run recovery: Protein smoothie with Greek yogurt, fruit, and protein powder, or egg/tuna salad on whole-grain toast.
Meals: Balanced dinners with protein (animal or plant-based), carbs (brown rice, quinoa, sweet potatoes), vegetables, and healthy fats.

Focus on nutrient-dense, whole foods with a balance of macronutrients tailored to training intensity and duration. Proper timing of carbohydrate and protein intake, along with structured hydration, optimizes energy availability, muscle recovery, and overall performance for runners.

For an endurance runner training one to three hours per day, aim for 6-10 grams of carbohydrate per kilogram body weight. For a one-hour daily run, aim for 5-7 grams of carbohydrates per kilogram of body weight. To calculate protein intake, first convert weight from pounds to kilograms (weight in pounds divided by 2.2). For example, if you weigh 150 pounds, you would need 68 kilograms. Aim for 1.2 to 1.4 grams of protein per kilogram of body weight for moderate routine runners.

Remember to drink plenty of liquids to avoid dehydration and muscle cramping during exercise. During a run, drink 3 to 8 ounces of fluid every 15 to 20 minutes. After a run, rehydrate with at least another 16 to 24 ounces of fluid for every pound lost. Before a run, drink 16-20 ounces of water and or sports drink within 4 hours, and another 8-12 ounces 10-15 minutes before.

Protein helps build and repair muscle tissue, promoting muscle growth, especially when doing strength training. Protein intake at higher levels can help gain more muscle mass and reduce muscle loss during weight loss. Healthy sources of carbohydrates include whole grains, bread, pasta, legumes, milk, yogurt, starchy veggies, and fruits. Good options for liquids include water, sports drinks, 100% fruit and vegetable juices, milk or chocolate milk, unsweetened tea, and smoothies made from real fruits.

A balanced diet that caters to a runner's needs should include sources of carbohydrates, protein, and healthy fats for optimal performance, recovery, and overall health.
Incorporating science-backed hydration guidelines can help prevent dehydration and muscle cramping during exercise, with fluid intake recommended before, during, and after runs.
Beyond fueling their bodies with proper nutrition and hydration, runners should also consider health-and-wellness and fitness-and-exercise habits, such as engaging in strength training for muscle growth and incorporating health-promoting activities like yoga or stretching to reduce injury risk and improve flexibility.