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Every athlete knows the grind — early alarms, long training sessions, sore muscles, and the endless chase for improvement. But what truly separates good athletes from great ones isn’t just how they train; it’s how they fuel. As someone who has spent over 18 years working with athletes, from weekend warriors to seasoned marathoners, one thing has become clear: you can’t out-train poor nutrition. Training builds strength, but nutrition builds performance.
What you eat, when you eat, and how consistently you fuel determines not only your speed and stamina but also your ability to recover, stay injury-free, and perform at your best, season after season.
Smart nutrition isn’t about dieting or restriction — it’s about giving your body exactly what it needs to perform, adapt, and thrive.
BUILDING A RUNNER’S FUEL PLAN
When I design nutrition plans for runners, no two look the same. Each athlete’s needs vary based on training load, goals, and body type. But the foundation always rests on three macronutrients — carbohydrates, protein, and fats
— supported by micronutrients and proper hydration. A balanced plan doesn’t just “feed the miles.” It helps your body adapt to training, recover faster, and perform stronger.
CARBOHYDRATES: The Runner’s Fuel Tank
Carbs are your body’s primary energy source — your glycogen stores. Think of them as your running battery. During long runs or races, these glycogen reserves deplete within 90–120 minutes. When that happens, fatigue sets in — what runners call “hitting the wall.”
That’s why timing and quality matter:
✓ Choose complex carbs like oats, brown rice, fruits, and legumes for steady energy.
✓ Use quick carbs — gels, bananas, or sports drinks — during longer runs for a quick top-up.
As I often tell my athletes, don’t wait to run out of fuel before you refuel.
PROTEIN: Recovery and Resilience
Protein is essential for muscle repair and adaptation. Running causes microtears in muscles, and protein provides the amino acids to rebuild them.
Runners generally need 1.2–2.0 g of protein per kg body weight per day. Spread it evenly across meals with sources like:
✓ Vegetarian: lentils, beans, paneer, curd, soy, quinoa, and nuts
✓ Non-vegetarian: eggs, fish, chicken
Recovery meals — like milk/yogurt with nuts or a smoothie — post long runs can help repair muscles faster and reduce soreness.
(With over 18 years in performance nutrition, one thing I’ve consistently seen is that balanced protein intake speeds up recovery dramatically — especially for high-mileage runners.)
FATS: The Unsung Hero of Endurance
Many runners fear fats, but healthy fats are your long-distance allies. They provide sustained energy, support hormones, and help your body absorb key vitamins like A, D, E, and K. About 25–30% of daily calories should come from fats.
Include avocados, nuts, seeds, olive oil, and flax or chia in your meals. Avoid the deep-fried, processed kind that does nothing but slow recovery. Remember — fat doesn’t make you fat; excess calories and poor choices do.
MICRONUTRIENTS: Small but Mighty
Vitamins and minerals fine-tune every metabolic process. Key nutrients for runners include:
✓ Iron: for oxygen transport
✓ Calcium & Vitamin D: for bone strength
✓ Magnesium & Potassium: for muscle function and cramp prevention
✓ B Vitamins – energy metabolism
✓ Antioxidants (from fruits & veggies): to reduce inflammation and speed recovery A colourful diet of fruits, vegetables, grains, and legumes usually covers these needs. Regular blood work helps identify deficiencies early, especially in endurance athletes.
HYDRATION: The Overlooked Performance Tool
Hydration is just as important as nutrition. Even a 1% loss of body weight through fluid loss can impair endurance, increase heart rate, reduce concentration, and accelerate fatigue. Proper fluid intake before, during, and after running helps regulate body temperature, maintain blood circulation, and deliver nutrients to muscles efficiently.
Hydration guidelines for runners:
✓ Before run: 400–500 ml water 1–2 hours prior
✓ During run: 150–250 ml every 20 minutes; add electrolytes for long or hot runs
✓ After run: Replace ~1 L fluid per kg of weight lost
Simple cues like urine color (light yellow = good) or a weigh-in before & after runs can help you track hydration needs.
A runner’s diet does not need to be complicated; it should be balanced, consistent, and tailored to training demands. Carbohydrates fuel performance, protein supports recovery, fats maintain hormonal and long-term health, vitamins and minerals fine-tune performance, and proper hydration keeps the body functioning optimally.
After years of observing runners, one truth stands out — those who respect nutrition perform better, recover faster, and stay injury-free longer.
And while general guidelines help, working with a qualified sports dietitian can make all the difference. A personalized nutrition plan aligned with your training load, recovery needs, and race goals can help you train stronger, recover faster, and reach your full potential.
Written by –
Rashmi Cherian
High Performance Nutrition Expert
Head of Nutrition - Centre for Sports Science, Bangalore
Fitness Advisor - IASD | Special Olympics Asia Pacific | ASIP
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