The Vital Role of Nutrition for Runners: Supporting Performance and Health

Introduction to Nutrition and Athletic Performance

If you ever go into a running-specific shop that sells running shoes, clothing and other items you'll notice that there isn't a lot of effort given towards sports nutrition. You'll usually get the odd energy gel and bar by the checkout counter, but overall, it seems like an afterthought.

Furthermore, (in my experience) ask a runner what they eat and they may mention carbohydrates, but the required amounts per kilogram of body weight are often not considered and protein seems to be left to the world of bodybuilders.

As a sports nutritionist, I find it almost charming, that people like to get out there and run, but this leaves a wide gap of potential for many. If runners simply adopt a mindset similar to those who wish to build muscle and strength, they may find themselves performing at a greater level.

That said, general attitudes toward sports performance and nutrition have evolved drastically over recent years. More people now realise the crucial role nutrition can play in optimising athletic performance - particularly among runners engaging in regular high-intensity physical activities.

Proper nutrition not only fuels workouts but can have profoundly positive impacts on endurance, speed and recovery results.

As a runner, your diet must consist of an appropriate mix of carbohydrates, proteins and fats to provide sustained energy during training sessions and races.

Vitamins and minerals provide additional support for overall health as well as immune function support and muscle recovery benefits.

Understanding Relative Energy Deficiency Syndrome (RED-S)

Expanding on the importance of nutrition, it is a must that you establish your individual needs. If you participate in intense training - for instance, marathon, Ironman races or military training - you will often experience an increased nutrient 'turnover' rate due to the increased activity levels requiring additional nutritional intake to fuel your activities.

Relative Energy Deficiency Syndrome (RED-S) has become an increasing health risk among athletes, particularly runners who prioritise training over consuming enough calories for effective performance during physical activity. RED-S is often misdiagnosed as chronic dehydration.

It is something that I have to be aware of, whenever I train for a marathon I often concern myself with the physical training and often neglect the nutritional aspect. This leads to fatigue, burnout and illness, and it always hits me in the final week or so before the event.

An energy imbalance occurs when there is an imbalance between intake and expenditure of calories, leading to physiological or psychological complications that ultimately compromise athletic performance. It is a very easy trap to fall foul of.

For an endurance event, we are conscious that we do not want to over-consume foods that will increase our weight, but more often than not long spells of arduous training can lead to a reduced appetite, in turn, this means we can inadvertently become malnourished.

Symptoms of Red-S can take many forms. Common indicators may include fatigue, frequent injuries or illnesses, menstrual irregularities among female athletes, decreased bone density, impaired cognitive function and mood swings; mood swings; as well as sleep disruptions are just some examples.

Multiple factors contribute to RED-S, with insufficient diet intake being a primary cause. As I have mentioned, those involved in competitive running may unwittingly restrict their calorie consumption due to body image issues, misconceptions surrounding weight management or time limitations.

As your energy requirements increase, so too do the chances of energy deficiencies. Recognise this relationship between nutrition and performance; understanding that balanced meals play a vital role in maintaining energy levels as well as overall health.

Preventing Red Blood Cell Sclerosis begins with proper nutrition. Athletes should make sure their caloric intake meets their training regime while including foods rich in essential nutrients to meet physiological requirements.

Regular assessments of diet and energy requirements can quickly identify any gaps and create an environment in which healthy eating practices become the priority.

Establishing such an environment helps ensure both long-term performance gains as well as protection from conditions like RED-S. However, I 'get it', sometimes it's very difficult to keep track of everything, especially if you are juggling training around other commitments.

Nutritional Needs of Running Athletes

As an endurance athlete, we face unique dietary challenges due to the intensive and extensive nature of training, necessitating increased energy requirements than ever.

To optimise performance and recovery, we must identify both macronutrients and micronutrients to help fuel our bodies properly. Carbs, proteins and fats all play an integral part of any person's diet.

Carbs provide running athletes with energy. Stored as glycogen in muscles and liver tissues, carbohydrates play an essential role in supporting high-intensity efforts.

Research shows that we should aim to consume between 7-10 grams per kilogram of body weight daily depending on training intensity to ensure sufficient reserves to fuel long runs and intense sessions.

Protein is vital for muscle repair, recovery and growth. Following strenuous running activities, it is especially important to consume adequate quantities of protein to repair any damaged muscle tissue caused by exercise.

An average daily protein intake between 1.2-2.0 grams per kilogram of body weight is recommended by the American College of Sports Medicine.

High-quality sources like lean meats, dairy products, legumes or plant-based alternatives should provide ample resources to rebuild damaged muscles effectively.

Fats provide a dense source of energy and are especially essential during endurance training when glycogen stores may become depleted. By including healthy fats like avocados, nuts, seeds and olive oil into your diet can ensure that your caloric needs are met while simultaneously improving health.

Micronutrients, or vitamins and minerals, play an integral part in overall health, immunity, and recovery. A diet tailored specifically to your performance needs will ultimately ensure your success on the track or trail.

Nutrition to Combat Overtraining with Athletic Performance Enhancers

Overtraining syndrome can result in physical fatigue, reduced performance and an increase in injury risk; often due to inadequate nutritional intake. Something that we have touched upon earlier.

As such, refuelling after workouts with essential nutrients to aid in full recuperation may reduce performance outcomes and hinder future efforts in an adverse manner.

Nutritional needs for those who run are of great importance during both training and recovery, from managing glycogen stores quickly through long runs to supporting muscle repair and healing, which reduces injury risks as well as overtraining symptoms.

Carbs provide you with your primary source of energy; any reduction could quickly deplete this source, leaving you feeling fatigued on long runs due to an energy deficit.

Furthermore, adequate protein consumption promotes muscle healing which in turn decreases injury risks as well as overtraining symptoms.

Vitamins and minerals provide essential micronutrients essential for athletic performance. Research into military recruits has shown that vitamin D and calcium play an integral part in maintaining bone health, helping you to avoid and recover from stress fractures.

Dehydration may exacerbate feelings of fatigue and hinder overall athletic performance, so prioritising meals rich in nutrient-rich foods can strengthen immunity, and recovery processes and ultimately help us combat overtraining issues more successfully.

Hydration Is An Unsung Hero of Running Nutrition

Hydration is crucial in supporting running athletes' performance and well-being. Science dictates that our bodies comprise roughly 60 per cent water, so maintaining adequate levels is of utmost importance for bodily processes such as thermoregulation.

Dehydration can drastically decrease performance; even losing just two per cent in fluid loss could impact endurance, fatigue, and thermoregulation.

This can be especially dangerous for anyone who runs due to sustained energy demands; maintaining sufficient levels before, during, and post runs is paramount for your success. I have been on the receiving end of dehydration whilst running, and I felt sick, cold, lost my appetite and had to go to bed.

Electrolytes play an essential role in maintaining proper hydration during long-distance running events, especially as we sweat away not only water but also essential minerals like sodium, potassium and magnesium through perspiration. Why not check out our beFit Performance Plus supplement that contains electrolytes?

A diet rich in electrolyte-containing beverages is often recommended during intense training or competition sessions.

It is wise to develop a personalised hydration plan tailored specifically to your individual needs in order to remain properly hydrated during running events. Try working out your sweat rate to understand your needs during exercise.

Strategies may include drinking water throughout the day and pre/post workout fluids or setting reminders while out on long runs.

Fruits and vegetables with high water content could also prove useful as an aid for staying properly hydrated during runs.

Practical Advice for Fueling Runs

As we probably know, a well-rounded diet prior to, during, and post runs can have dramatic effects on energy levels and recovery time - especially prior to physically demanding runs like marathons.

It is ideal to have a meal three or four hours prior. Use this timeframe to consume a balanced meal containing carbohydrates, proteins and healthy fats - oatmeal with fruit topping, whole-grain toast with nut butter or smoothie with yoghurt and berries are just some options available to those looking for optimal performance!

When time is short, eating something light to prevent any digestive discomfort may also help. Bananas, granola bars or toast with honey make for great quick and easy snacks that provide energy without making you feel bloated or uncomfortable.

Hydration and energy replenishment during long-distance runs are of vital importance, particularly those lasting over 70 minutes.

If this is the case, you should ingest easily digestible carbohydrates like energy gels, chews or sports drinks in order to quickly replenish energy stores; and aim to consume 30-60 grams of carbohydrates per hour.

I would advise that you start fueling during your training as you plan to during your race, this way you can iron out any potential issues you may face.

Post-run nutrition is key for effective recovery from running sessions. After finishing a run, it is recommended that you consume a meal or snack within 2 hours that contains both carbohydrates and proteins within an hour of your run to maximise muscle protein synthesis.

Examples might include a protein shake with banana, Greek yoghurt with granola topping or whole grain wrap containing lean proteins and vegetables.

It is also important to pay attention to one's body and adapt your nutrition intake according to energy levels, performance goals, running sessions as well as a training schedule for optimal success in terms of recovery nutrition strategy.

Understanding Macronutrients

Macronutrients are essential building blocks of our diets that supply energy for physical performance, particularly for endurance athletes.

Macronutrients can be divided into three broad categories - carbohydrates, proteins and fats - each offering distinct support to athletic performance, energy production and recovery.

Carbs provide energy during strenuous activities like running. Stored as glycogen in muscles and liver tissue, carbohydrates are easily converted to glucose for muscular exertion during training sessions or competitions.

Complex carbohydrates found in whole grains, fruits, and vegetables offer sustained energy release as well as essential vitamins and minerals that are needed to support your body.

Protein is essential in tissue repair and recovery following exercise, providing runners with muscle repair support during training regimens.

High-quality sources include lean meats, dairy products, legumes and nuts - taking an antidote post-workout can promote faster recovery as well as increase subsequent performance enhancement.

Fats are concentrated sources of energy that play a key role in providing energy for longer-duration activities like running. Fats also assist the body with absorbing fat-soluble vitamins by providing essential fatty acids it cannot produce itself.

Endurance athletes tend to rely heavily on carbs as energy sources, yet avocados, nuts, and olive oil provide excellent sources of essential fatty acids that the body cannot produce itself.

Carbs Are Fuel for Endurance Sports

Carbs provide energy for endurance sports athletes such as runners and cyclists; playing an essential part in fueling both aerobic and anaerobic activity.

Carbohydrates can be divided into two groups depending on how quickly they release energy. Simple carbohydrates like glucose or fructose release energy quickly while complex sources like whole grains, legumes or vegetables digest more slowly over time and release their energy slowly.

Timing carbohydrate consumption is essential to optimising athletic performance. If you are training for a marathon should consume carbohydrates before, during, and post-training sessions to maintain sufficient glycogen stores.

Pre-workout meals should contain higher percentages of carbohydrates to fill glycogen stores effectively and maximise energy reserves.

Simple carbohydrates found in energy gels or sports drinks provide (or even a full sugar can of Coke) rapid energy replenishment after exercise.

Carbohydrate loading is an endurance athlete strategy used to increase muscle glycogen storage for improved performance by delaying fatigue and maintaining energy during long runs.

To do this, increasing carb consumption while cutting back training (known as de-loading) over several days leading up to an event allows your muscles to store more glycogen that will assist with delaying fatigue while maintaining energy during runs of 90 minutes or longer.

Underconsumption of carbohydrates can have devastating repercussions for running performance. A lack of energy could result in fatigue, reduced stamina, and impaired recovery - hindering training efforts and precluding optimal performance from them.

Protein for Muscle Repair

Protein consumption is an integral component of running athletes' diets, as its consumption promotes muscle repair and regeneration. That said, I suspect many recreational runners do not fully understand the importance of a diet rich in protein, or creatine.

Physical activities requiring significant physical exertion cause micro tears in muscle fibres that activate protein synthesis in response to rebuilding tissue. Therefore ensuring adequate protein consumption during running activities is crucial to optimising recovery and performance.

Those who run tend to need more protein than sedentary individuals. The Recommended Dietary Allowance (RDA) suggests an average baseline intake of around 0.8 grams of protein per kilogram of body weight for sedentary individuals compared to active runners who train intensely.

This figure could rise to 2.0 grams per kilogram of body weight depending on factors like training intensity and goals such as muscle gain, endurance improvement or health maintenance.

It is important to consume both animal and plant-based proteins for training or competition.

Your diet should include lean meats, poultry, fish eggs and dairy products as sources for complete proteins with all of the essential amino acids necessary for muscle repair.

Alternative plant sources include beans lentils, tofu and quinoa as they all meet nutritional requirements while offering unique flavours and cuisines

Fats Are Overlooked Macronutrients

Fats play an essential part in the nutrition of endurance athletes, yet are often neglected due to more prominent macronutrients like carbohydrates and proteins. Basically because we are told 'fats are bad'.

However, fats provide sustained energy sources as well as supporting hormone production and fat-soluble vitamin absorption - something particularly helpful during prolonged physical exertion when carbohydrates may need to switch to fat as their energy source.

Avocados, nuts, seeds and olive oil contain healthy fats which are vitally important to overall health and athletic performance.

Packed with omega-3 and omega-6 fatty acids that have anti-inflammatory properties to speed recovery while decreasing muscle soreness. Our beFlex contains omega-3 to help with joint pain.

A word of caution, do not consume anything high in fats just before training or starting an event as it can cause discomfort and make you feel sluggish as your body tries to break the fats down.

Micronutrients Are Key for Runner's Health

Micronutrients play a pivotal role in supporting your overall health and performance, including essential vitamins and minerals such as Vitamin D, Iron, Boron, Vitamin A, B6, K, Magnesium Potassium and Zinc.

Vitamin D is essential for bone health and muscle function. Athletes training indoors or in areas with limited sunlight exposure should closely monitor their Vitamin D levels to avoid deficiency.

Iron is integral in transporting oxygen throughout the bloodstream; those with lower iron levels could experience fatigue due to decreased haemoglobin production being interrupted.

Boron has emerged as a pivotal mineral in maintaining bone health and supporting important hormone levels, both essential components to increasing muscle recovery and strength.

Vitamin A plays a significant role in eye care as well as immune function improvement - both essential components for improving endurance while decreasing illness risk.

Meanwhile, Vitamin B6 contributes to protein metabolism while playing an integral part in neurotransmitter formation that regulates mood and cognitive functions - keeping you positive during running sessions.

Vitamin K plays a critical role in blood clotting and bone metabolism, helping you to remain injury-free. Magnesium supports muscle contractions for faster energy production after long runs.

Potassium regulates fluid balance to avoid cramps, while Zinc plays an integral part in immune function and recovery so athletes can remain injury-free during training cycles without interruption or injury.

Overall, you need to consume sufficient micronutrients from your diet or use a supplement in order to increase endurance, boost energy levels, and strengthen immunity - three essential elements essential for reaching peak performance.

Signs of Deficit and How to Overcome Them

Anyone who is involved in endurance events requires an ideal mix of macronutrients and micronutrients in order to optimise performance and recovery, with any deficiencies leading to symptoms that diminish athletic capabilities.

Common signs and symptoms of macronutrient deficiencies (RED-S) may include unusual fatigue, decreased muscle strength and longer recovery times, and illness; low carbohydrate consumption could limit energy during training while inadequate protein consumption could hinder muscle repair and growth.

In addition, some may suffer micronutrient deficiencies that become noticeable over time. Lack of iron could result in lethargy and decreased stamina; insufficient vitamin D/B12 intake could erode immunity and increase injury risks - these indicators must be recognised if you wish to maintain a decent level of performance.

To address these deficiencies, a multidimensional approach must be taken, with diet playing an essential role.

You need to prioritise whole foods rich in essential nutrients like fruits, vegetables, lean proteins and whole grains such as spinach or legumes that may help alleviate iron deficiencies; additionally fortified dairy products and fish can serve as excellent sources of vitamin D.

Supplementation may be required when diet alone is insufficient to address deficiencies.

Conclusion: Integrating Nutrition for Maximum Success

Nutrition plays a fundamental role in endurance performance, providing both fuel for peak athletic performance and overall well-being.

Fueling properly is especially essential to prevent Relative Energy Deficiency in Sport (RED-S), an illness that seriously compromises physical abilities. By understanding this link between nutrition and athletic performance, you can devise strategies that optimise energy levels, increase endurance and speed recovery more quickly.

Furthermore, nutrition plays a pivotal role in combatting overtraining risks. Adequate nutrient consumption allows athletes to respond more favourably to training schedules and lower injury/burnout risk.

A diet including carbohydrates, proteins, fats, vitamins and minerals will ensure sustained energy throughout both training sessions and competitions, further supporting performance while contributing to long-term vitality and vitality.