Nutrition can make or break your athletic performance. Whether you're a beginner or looking to optimize your training, understanding how to fuel your body is crucial. Let's break down the essentials of nutrition for runners in a way that's both scientific and practical.
PRE-RUN NUTRITION: POWERING UP
Carbohydrate Timing and Types
Aim to consume 30-50 grams of carbohydrates approximately 60 minutes before your run. The key is understanding carb types:
Complex Carbohydrates (Slow-Release Energy):
- Whole grain toast
- Oatmeal
- Sweet potatoes
- Brown rice
These provide sustained energy by releasing glucose slowly into your bloodstream, preventing rapid blood sugar spikes and crashes
Fast-Acting Carbohydrates (Quick Energy):
- Banana
- White toast with honey
- Sports drinks
- Energy gels
- Fruits
These provide immediate energy, perfect for short, intense runs or when you need a quick boost.
What do I do?
Before every workout, doesn't matter the intensity, I always have 2 slices of whole grain or sourdough bread, a table spoon of peanut butter and a serving of honey. This has been my go to this training block and I have never felt fatigued or depleted yet. During the workout, if there is any intensity, I typically have electrolytes with some fast acting carbs. Sometimes that's simply a gatorade, or its maple syrup in a soft flask. I usually measure out my carbs in grams and aim for 30 grams per hour for short intensity sessions and long endurance sessions I shoot for 50-70 grams per hour.
RECENT RESEARCH INSIGHTS
A 2023 sports nutrition study in the Journal of Applied Physiology found that consuming a mix of complex and simple carbohydrates 45-60 minutes before exercise optimizes glycogen stores and improves overall running performance.
POST-RUN RECOVERY: REBUILD AND REPAIR
Immediate Post-Run Nutrition Window
The first 30 minutes after your run are critical for recovery. Aim for:
- 20-25 grams of protein
- 40-60 grams of carbohydrates
Optimal Recovery Foods:
- Chocolate milk (natural recovery drink)
- Greek yogurt with berries
- Protein shake with banana
- Lean meat and sweet potato
- Eggs with whole grain toast
Personally, I always have a protein shake after my training sessions, including easy aerobic days. My perfect shake includes:
1 cup almond milk
1 serving frozen blueberries or mango
2 scoops vanilla whey protein (I use Promix, it's grassfed no additives)
2 tablespoons of PB2
1 tablespoon of ground flax seed
5 grams of creatine
CAFFEINE: THE PERFORMANCE ENHANCER
Caffeine has been scientifically proven to improve running performance. Current research suggests:
- 3-6 mg per kilogram of body weight
- Consume 30-60 minutes before exercise
- Improves focus, reduces perceived effort
- Potential to increase fat oxidation
Best Sources:
- Black coffee
- Pre-workout supplements
- Caffeine gels
- Green tea
I rarely complete a workout without caffeine. Some people are against it, but there is no research that shows there is any harm as long as you consume responsibly.
HYDRATION MATTERS
While not directly about carbs, proper hydration is crucial:
- Drink 16-20 oz of water 2-3 hours before running
- Consume electrolyte drinks for runs over 60 minutes
- Monitor urine color (pale yellow indicates good hydration)
BEGINNER TIPS:
1. Start simple
2. Experiment during training, not race day
3. Listen to your body
4. Stay consistent
PRO TIP: Everyone is different. What works for one runner might not work for another. Use these guidelines as a starting point and adjust based on your individual response and performance.
MYTHS DEBUNKED:
- You don't need to "carb load" for every run.

- Not all carbs are created equal.
- Timing matters more than total quantity.
-Fasted runs do not make you a better runner or utilize fat better.
-Not everyone burns "fat" in "fat burning zones" - this is a different topic for a different day.
FINAL THOUGHT:
Nutrition is a powerful tool in your running arsenal. Treat it with the same dedication you give to your training, and you'll see remarkable improvements in performance, recovery, and overall running experience.
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