5 Nutrition Tips All Runners Should Know

Running challenges your body whether you sprint, tackle long distances, or do your weekly 5km park run. To perform at your best, it’s essential to fuel properly before, during, and after your runs. Nutrition plays a key role in keeping your energy levels up, aiding recovery, and helping you achieve your goals. Here are Huel’s top 5 nutrition tips for runners:

1. Carbohydrates are your primary fuel source

Carbohydrates are your go-to fuel for both endurance and strength sports. They provide immediate energy and are stored as glycogen for later use [1]. During exercise, glycogen is broken down into glucose and delivered to the muscles for energy. Additionally, we have access to circulating glucose in the bloodstream, contributing to our energy supply during physical activity.

Choosing the right carbs is key for optimising your energy at different times. For everyday nutrition, opt for nutrient-dense sources, such as whole grains (oats and brown rice are good options), beans, lentils, fruits (bananas and apples), and vegetables (like sweet potatoes and broccoli). These foods provide essential energy and offer vitamins, minerals, and fibre that benefit overall health. Simple carbs like glucose gels are more effective for quick energy boosts during a race.

The amount of carbohydrates you need depends on your specific training demands and personal energy needs. For moderate exercise programs (1 hour daily), aim for 5-7 grams of carbohydrates per kilogram of body weight per day. For moderate-high endurance programs (lasting 1-3 hours per day), aim for 6-10 grams of carbohydrates per kilogram of body weight per day [2].

Top tip: Eat enough and often. To prevent fatigue, support recovery, and ensure your energy stores are replenished for both training and competition.  

2. Don’t forget about protein for repair

Protein is crucial for repairing muscles after a tough workout or run. It also plays a vital role in recovery, injury prevention, immune function, and red blood cell production. During exercise, your muscles undergo micro-tears that need to be repaired and rebuilt [3], relying on amino acids, the building blocks of protein. The International Society of Sports Nutrition (ISSN) recommends that athletes need more protein than the average person, suggesting an intake of 1.4 to 2.0 grams per kilogram of body weight per day [4].  For endurance-trained athletes, it's recommended to consume between 1.2 and 1.4 grams of protein per kilogram of body weight each day [5]. To put this into perspective, if an athlete weighs 75 kg, they should aim to eat between 90 and 105 grams of protein daily.

To snack smart, consider adding protein-rich snacks to your routine, such as trail mix with nuts and seeds, Greek yogurt, cottage cheese with fruit, wholegrain toast with nut butter and banana, hard-boiled eggs, or high-protein bars, such as Huel Complete Nutrition Bar

For high-protein, quick lunch options, try Huel Black Edition Ready-to-drink (400 kcal, 35g protein), protein-packed wraps or sandwiches with lean meats, or a lentil pouch with quinoa and falafel. 

Top tip: Spread out your protein intake throughout the day. Aim for meals that include 20-30 grams of protein throughout the day to optimise absorption. 

3. Timing is important 

Nutrition isn’t just about what you eat; it’s also about when you eat. To maximise your running performance, planning your meals and snacks around workouts is crucial. Experiment with your fuel plan to work out what’s best for you! 

Before your run:

Ideally, eat a meal 2-4 hours before running that includes complex carbohydrates, lean proteins, and fats. Good pre-run meal options include a jacket potato with beans, cheese, or tuna, rice with beans, or pasta, such as Huel Hot & Savoury. If you’re short on time, opt for a quick energy boost from simple sugars that convert into energy rapidly, 30-60 minutes before. Bananas, dried fruit such as Medjool dates, or energy bars are great options.  

During your run:

For runs or races lasting longer than 60-90 minutes, refuel while you run. Options include gels, chews, dried fruit, bananas, or energy bars. The goal is to maintain your energy levels and avoid ‘hitting the wall’.

After your run:

Post-workout nutrition is critical for recovery. Studies have shown that the ‘anabolic window’— the best time for muscle repair and nutrient absorption—can last for up to six hours post-exercise [6]. Making a smoothie with protein powder, such as Huel Complete Protein, or a balanced meal such as chicken with sweet potatoes with steamed vegetables, can aid recovery.

Top tip: Avoid high-fibre foods right before your run. They can slow digestion and can lead to discomfort, often referred to as ‘runner’s gut’.

4. Hydration is key

Staying hydrated is crucial for maintaining optimal physical and mental performance during running and other exercises. Research shows that even a 2% loss of body weight through fluid loss can impair both physical performance and cognitive function [7]. 

To perform at your best, it's essential to begin your workout or competition well-hydrated. This preparation helps to maximise your performance and avoid the negative effects of dehydration.

Aim to drink an adequate amount of water in the hours leading up to your run to ensure that your body is fully hydrated and ready for action.

Top tip: Consider the Post-Exercise Nutrition 3Rs.

Repair: Consuming protein to rebuild muscle fibers broken down during exercise.

Refuel: Replenish glycogen stores with carbohydrates to restore energy.

Rehydrate: Drink fluids and electrolytes to replace what’s lost through sweat.

5. Pay attention to certain micronutrients

A powerful nutrition profile goes beyond macronutrients and should include essential vitamins and minerals as well. There are a few lookouts to support your running performance: 

Vitamin D: Supplement with 10 mcg/day to support bone health and lower the risk of stress injuries, especially in the winter months.

Omega-3s: Important for keeping your heart, lungs, and joints healthy. Include oily fish in your diet twice a week or consider omega-3 supplements. 

Antioxidants (Vitamins C and E): These help to combat oxidative stress from intense exercise. Consume foods rich in antioxidants, such as peppers, oranges, kiwis, broccoli, and blueberries. 

Top tip: Prioritise fruits and vegetables! The more colourful your produce and the greater the variety you consume, the more essential nutrients you'll get to support your running performance. But, if you struggle to get enough in or want to top up, try Huel Daily Greens. 

Words: Jess Stansfield RNutr, Nutrition Manager

References:

1. Lovegrove A, Edwards CH, De Noni I, et al. Role of polysaccharides in food, digestion, and health. Crit Rev Food Sci Nutr. 2017;57(2):237-53.

2. Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Carbohydrates for training and competition. J Sports Sci. 2011;29 Suppl 1

3. Schoenfeld BJ. Does exercise-induced muscle damage play a role in skeletal muscle hypertrophy? J Strength Cond Res. 2012;26(5):1441-53.

4. Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Dionne IE, Jeffrey D, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.

5. Rodriguez NR, DiMarco NM, Langley S, American Dietetic Association, Dietitians of Canada, American College of Sports Medicine. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Am Diet Assoc. 2009;109(3):509-27.

6. Aragon A, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr. 2013;10:5.

7. Shrimanker I, Munro T, Hollingworth T. Electrolytes. In: StatPearls [Internet]. Date Accessed: 28/05/2024 [Available from: https://www.ncbi.nlm.nih.gov/books/NBK541123]