The basics of nutrition for running: macronutrients and micronutrients
A practical introduction to fuel, recovery and the micronutrients runners need.
Whether your goal is a 5K or 100 km, what you eat affects how you train, how you recover and how you reach the finish line. Let’s start with the essentials.
Macronutrients: fuel for every kilometre
These are the nutrients we need in the largest amounts and the ones that provide us with energy.
- Carbohydrates: they are the main fuel for running. The longer and harder your training session, the more you need. During long events, such as a marathon or an ultra, it is also advisable to take in carbohydrates while running so you do not run out of energy.
- Protein: it repairs muscles and tissues affected by impact. It is best to spread your intake throughout the day and include a source of protein in every meal.
- Fats: they provide energy during long, easy efforts and help the body absorb certain vitamins. Choose high-quality sources such as olive oil, nuts, avocado and oily fish.
Micronutrients: small but essential
Vitamins and minerals do not provide energy, but without them the body cannot use energy or recover properly.
- Iron: it transports oxygen. Runners are at greater risk of deficiency because of repeated foot-strike impact and sweating, particularly women. If you experience persistent fatigue, it is advisable to have a blood test.
- Vitamin D and calcium: they support bone health and help prevent stress fractures.
- Sodium and electrolytes: they are lost through sweat. During long events they need to be replaced, and drinking excessive amounts of plain water can be dangerous.
- B vitamins: they help the body obtain energy from food.
The basics to get started
At each meal, combine carbohydrates, protein, healthy fats and vegetables or fruit.
- Eat more carbohydrates on long-run and race days.
- Practise your food and gel strategy during training, never for the first time on race day.
- Do not take supplements “just in case”. Use them only when a deficiency has been confirmed and with professional guidance.
References: Thomas DT et al., Nutrition and Athletic Performance, 2016. Jäger R et al., ISSN Position Stand: protein and exercise, 2017. Mountjoy M et al., IOC consensus statement on RED-S, 2018. Hew-Butler T et al., Exercise-Associated Hyponatremia Consensus, 2015.
Did you find this useful?
5 people have given it wings
Any questions?
Ask your personal and private question inside Mi Nido.