Many recreational runners train weekly distances of km for fitness and event preparation when training for races throughout the year. At the elite level, training usually involves two different training sessions a day adopting a hard-easy principle.

Water running and weight training are included for injury rehabilitation. Elite runners may compete in weekly or fortnightly events over a season of road races summer or cross-country runs winter. These are sometimes treated as hard training sessions used to prepare and peak for a few key races.

Marathon runners typically only compete at this distance once or twice a year. During most distance running events, particularly the half and full marathon, there is a high reliance on the aerobic energy system; however, anaerobic efforts are also required for surges, hills or a sprint finish.

Elite runners typically have a small and compact physique with low muscularity, particularly in the upper body, and low body fat levels. Genetics and high volume training often contribute to the low body fat levels of elite runners. These traits help to produce an economical running style and can aid with body temperate regulation.

Demanding endurance training plans, involving daily or twice-daily sessions require sufficient fuel and recovery strategies to prevent fatigue and optimise training adaptions.

Although low body fat stores are pursued by some distance runners in an attempt to benefit performance, severe energy and nutrient restriction can lead to fatigue , nutritional deficiencies, hormonal imbalances, bone injuries and disordered eating.

Requirements for carbohydrate, protein, vitamins and minerals and fluids vary depending on training phase. easy, recovery days. It involves breaking down stored triglycerides into fatty acids, which your body then converts into glucose 1 , 3 , 5 , 6.

Furthermore, dietary fat is less efficient as a workout fuel than carbohydrates, which are used very quickly and are more readily available during exercise 8 , 9 , Dietary fat is crucial for:.

It also supports the absorption of fat-soluble vitamins A, D, E, and K , making it a crucial component of your diet 8 , 9 , If you experience stomach upset, you may want to consume lower-fat meals in the few hours before a run. Instead, aim to consume higher fat meals during recovery hours Protein is not a primary fuel source during endurance exercise.

Instead, your body uses it to support 11 , 12 :. Your muscles break down as you run, which makes refueling with protein important for rebuilding that muscle. Without protein, the muscles are unable to rebuild efficiently, which can lead to muscle wasting, an increased risk of injury, and poorer performance 11 , Though individual needs vary, most research suggests consuming around 0.

This is sufficient for recovery and may help prevent muscle loss in extreme endurance athletes 8 , 10 , While each athlete will have different needs, some micronutrients are especially important 8 :. If you believe you may have a deficiency or want to try a new supplement, speak with a healthcare professional.

As you increase the distance and time of your runs, your body will also begin to use stored fat as fuel. Prioritizing your nutrition can help improve your performance. Timing your eating well may make all the difference to your runs. Your timing will largely depend on:. Most people who run for fewer than 60 minutes can safely exercise without eating beforehand.

Still, you might want to have a small, carbohydrate-rich snack to provide a quick source of glucose. Examples include 13 , 14 :. This will give your body enough time to digest your food 8 , 13 , 14 , You may want to avoid high fiber foods a few hours before a run because they take longer to digest and can lead to stomach upset during exercise.

Examples include whole grains, beans, lentils, and some vegetables. Finally, people who run longer than 90 minutes may wish to carb load a few days before an event. This involves eating a large quantity of carbohydrates before a long-distance run to make sure your body is storing as much glycogen as possible to supply quick energy 8.

During carb loading, many people will aim to eat 3. The best sources are complex carbohydrates, such as 8 , 9 , 10 :.

The only macronutrient you need to focus on during a run is carbohydrates. What you consume should largely depend on the length and intensity of your run.

Here are general guidelines you can follow for different run lengths 8 , 9 , 10 :. Whether you eat right after a run will depend on the intensity of the exercise, how long you ran, and your personal preferences.

If you want to eat right away, try a small snack containing carbohydrates and protein, such as chocolate milk or an energy bar. Within 2 hours after your run, try to have a meal that provides plenty of carbohydrates and protein.

Most health organizations agree that one should have no more than mg a day. Start small, with maybe 80 mg of caffeine before or during a workout and see how you feel. When it comes to nutrition for runners, the protein requirements are generally between 1.

To find your weight in kilograms, simply take your weight in pounds and divide by 2. Then multiply by 1. For example, an individual weighing pounds 70 kg would need between 84 and grams of protein every day for optimum function and recovery. This number may vary based on your personal workout regimen, lifestyle, body type, gender, etc.

When choosing protein supplements for runners, be sure they contain beta-alanine and citrulline malate. There are a few reasons a runner may suffer from nutritional deficiencies.

If you follow a strict diet gluten-free, vegan, grain-free, plant-based, etc , have allergies, are not getting enough calories, are eating out frequently, are overtraining, or are otherwise unable to consume a well-rounded diet, you may be at risk for certain nutritional deficiencies.

Female runners have a particularly high risk of being deficient in iron , calcium, and vitamin D. Make an effort to eat enough iron and calcium-dense foods, and be sure to spend at least 15 minutes out in the sun every day. They can help you to understand your dietary needs and recommend specific supplements for endurance athletes for you.

Running is hard on your joints. So part of finding the right nutrition for runners is finding foods and supplements that will support your joint health. If your knees hurt when running , one of the best things you can do is take a regular collagen supplement. Collagen is one of the main structural components of the connective tissues and cartilage in your joints, so a regular supplement can help your body heal your joints from the inside out.

You may have noticed us mention collagen many times in this article. If you want a snack that packs the biggest punch, a high-quality collagen supplement is it.

There are so many collagen benefits for men and women alike, and especially for athletes. Collagen supplements are an important part of nutrition for runners because they can provide you with the carbs and protein that are so needed before, during, and after your race.

Collagen can also protect your joints against injury and help you run longer distances without aches and pains. And there is even a caffeinated option! Best yet, this protein supplement comes in a single-serving pouch that is easy to throw in your pocket — and the nano-hydrolyzed formula makes it easy for your body to digest and utilize in just 15 minutes.

Pause slideshow Play slideshow Free shipping ON ALL DOMESTIC ORDERS. icon-X Close menu. Home Shop. Frog Fuel Power Protein. Frog Fuel Ultra Pre-Workout. Shop All. Log in. Calculate your caloric needs It may seem basic, but in order to feel your best and achieve the results you want, you need to know your daily calorie needs.

Fuel up before your run Eating about minutes before a run will ensure you have good energy for your workout, and also helps to prevent hunger pangs later on during the day.

Some other good pre-run choices may include: Bananas Almond butter Oatmeal Honey sticks Berries Experiment with your snacks to see which ones help you feel the best during a run. Make the most of your mid-run snack Endurance athletes who are logging a lot of miles every week will benefit from a carbohydrate-protein blend during a workout.

Refuel within the glycogen recovery window The glycogen energy stores in your muscles are depleted during a long, difficult workout.