What to Eat as a Runner: A Comprehensive Guide

Fueling your body is essential if you want to perform at your best as a runner. Eating the right combination of foods gives you the necessary energy to power through your runs and helps keep you healthy and injury-free. It can be tricky to figure out what to eat when running, so we’ve put together this guide to help you make smart, balanced food choices that will help enhance performance without sacrificing taste.

Carbohydrates for Energy

Carbohydrates are the primary source of fuel for runners, as they provide a readily available form of energy in the form of glucose. Complex carbohydrates such as wholegrain breads and cereals, quinoa, oats, brown rice, and sweet potatoes should be included in your diet on a daily basis. These carbohydrates are broken down slowly by the body and provide sustained energy over an extended period of time. On days when you plan to run longer distances or higher intensities, choose simple carbohydrates such as white bread or pasta — these digest faster than complex carbs and will give you an immediate boost prior to exercise. During exercise lasting more than 90 minutes, it is beneficial to take on board some carbohydrate in the form of gels or sports drinks; this will help maintain blood glucose levels and ensure that energy levels remain high throughout your run.

Protein for Repair

Protein is important for any athlete but is particularly crucial for running due its role in muscle repair following exercise. Consuming 20-25g of quality protein within 45 minutes after exercise helps promote muscle repair and growth. Sources include lean meats such as chicken and fish, eggs, dairy products like yoghurt and cheese, plant-based proteins such as beans and lentils plus nuts/seeds which are also high in healthy fats (see next point). Aim for a portion size around the size of your palm per meal/snack; any more than this may cause digestive discomfort during running sessions due to undigested food sitting in your stomach during exercise.

Healthy Fats Keep You Going

Healthy fats should not be overlooked; they play an important role in providing energy while also helping our bodies absorb essential vitamins from other foods we consume - something that is especially important when eating a plant-based diet. Sources include oily fish (tuna/salmon etc.), nuts/seeds (almonds/sunflower seeds etc.), avocado plus oil-based salad dressings made with extra virgin olive or flaxseed oil (rather than creamy mayonnaise). Aim for 2-3 portions per day depending on your individual energy requirements; 1 portion = ~15g = 1 tablespoon nut butter/olive oil etc.).

A well-balanced diet is essential for any runner wanting optimal performance without sacrificing taste! Carbohydrates provide us with sustained energy over long periods of time whereas protein aids muscle repair post workout—aim for 20-25g within 45minutes after exercise. Finally, don’t forget about healthy fats—they play an important role in providing us with energy while also helping our bodies absorb essential vitamins from other foods consumed which is especially important when eating a plant based diet! With all these food groups combined into one balanced diet runners can look forward to improved performance while still enjoying tasty meals!