Nutrition Basics for Runners: A Summary

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Understanding the science behind food helps runners optimize their diet.

The three key macronutrients are carbohydrates, fats, and proteins, with a diverse diet also providing essential micronutrients and antioxidants.

Carbohydrates

• Primary energy source, especially for long-distance running.
• Broken down into glucose for immediate use or stored as glycogen.
• Important during high-intensity exercise and shorter runs.
• Recommended intake: 45-65% of total daily calories.

Fat

• Secondary energy source, crucial during long-distance, lower-intensity runs.
• Stored as triglycerides, converted to glucose through fat oxidation.
• Less efficient than carbohydrates for high-intensity exercise.
• Recommended intake: 20-30% of total daily calories, mainly from unsaturated fats.
• Supports healthy joints, hormone production, nerve function, and absorption of vitamins A, D, E, and K.

Protein

• Not a primary energy source but essential for muscle growth, tissue repair, and recovery.
• Recommended intake: 1.4-2.0 grams per kg of body weight per day.

Micronutrients

• Essential for metabolic function and overall health.
• Key micronutrients for runners:
  • Calcium: Bone health and muscle contraction.
  • Vitamin D: Bone health and muscle function.
  • Iron: Red blood cell production, important for oxygen delivery.
  • Antioxidants: Reduce cell damage from intense exercise.

General Advice

• Consume a variety of whole foods to meet micronutrient needs.
• Consult a healthcare professional before starting new supplements.

Eating a balanced diet rich in these nutrients supports running performance, muscle function, and recovery.