Nutrition for runners: How to optimize your performance

Nutrition plays a crucial role in running training, whether you're just starting to jog regularly or preparing for a marathon. The right nutrients help your body function optimally, handle the training load and recover quickly. In this article, you'll learn which foods and drinks are particularly important, how to plan your meals around training and which nutritional strategies will help you get the most out of your running training.

Why is nutrition so important when running?

When you run, your body burns a lot of energy, mainly in the form of carbohydrates and fats. In order to provide this energy and at the same time support your muscles and immune system, a balanced diet is essential. The right diet will not only help you increase your performance, but also improve recovery and prevent injuries.

The most important nutrients for runners

Runners need a balanced mix of carbohydrates, proteins and fats as well as sufficient vitamins and minerals. Here are the most important nutrients to consider in your diet:

Carbohydrates – The Energy Source

Carbohydrates are the main source of energy for runners, especially during intense and prolonged exercise sessions. They are converted into glycogen and stored in the muscles and liver, where they serve as a quick source of energy. A lack of carbohydrates can lead to an energy deficit known as "starvation," which can drastically affect your performance.

• Recommended foods : whole grains, oatmeal, quinoa, rice, potatoes, fruits, vegetables.

• Timing : Make sure to eat carbohydrate-rich meals before training to replenish your energy stores. After intense sessions, carbohydrates help replenish glycogen stores.

Proteins – The building block for muscles

Proteins are essential for building and repairing muscle tissue that is stressed during exercise. They also support recovery and help reduce muscle soreness.

• Recommended foods : Lean meat, fish, eggs, dairy products, legumes, nuts, tofu.

• Timing : Spread your protein intake throughout the day and have a protein-rich meal or snack after training to promote muscle recovery.

Fats – Long-term energy source

Healthy fats are also important because they provide a long-term source of energy and provide the body with essential fatty acids and fat-soluble vitamins. However, they should be consumed in moderation to avoid putting strain on the gastrointestinal tract.

• Recommended foods : avocados, nuts, seeds, olive oil, fatty fish.

• Timing : Fats should be consumed in small amounts before intense training sessions to avoid digestive problems. They play an important role in the rest of the diet.

Vitamins and Minerals – For Metabolism and Regeneration

Vitamins and minerals are essential for numerous body functions, including energy production, the immune system and regeneration. Particularly important for runners are:

• Magnesium : Supports muscle and nerve function and helps prevent muscle cramps.

• Potassium and sodium : Important electrolytes that regulate water balance and muscle function.

• Iron : Essential for oxygen transport in the blood. An iron deficiency can lead to fatigue and reduced performance.

• Recommended foods : Dark leafy vegetables, bananas, nuts, whole grains, red meat (for iron), legumes.

Nutrition before running training

The meals you eat before running play a crucial role in your performance and well-being during the session. Make sure you have enough time to digest the food before you start training.

meals 2-3 hours before training

A carbohydrate-rich, easily digestible meal is ideal for replenishing your energy stores without putting a strain on your stomach.

• Example : wholemeal bread with lean cold cuts, oatmeal with fruit, quinoa salad with vegetables.

Snacks 30-60 minutes before training

If you need a snack shortly before training, it should be easily digestible and rich in carbohydrates.

• Example : banana, rice cakes with honey, a small smoothie.

Avoid heavy and fatty foods

Fatty or very protein-rich meals can be heavy on the stomach and should therefore be avoided before intense runs.

Nutrition while running

For longer runs (over 90 minutes), it is important to compensate for the energy and fluid loss during the workout. Here are some tips on how to support your body on the go:

• Hydration : Drink small amounts of water regularly to avoid dehydration. During very long runs or in hot temperatures, you can also use an electrolyte drink to compensate for mineral loss.

• Energy intake : During long runs, you can consume easily digestible carbohydrates in the form of energy gels, sports drinks or fruits such as bananas. Make sure to consume these regularly in small amounts to compensate for energy losses.

Nutrition after running training

Post-workout nutrition is crucial for fast recovery and restoring energy stores. A good mix of carbohydrates and proteins will help repair muscles and prepare the body for the next training session.

Immediately after training (within 30 minutes)

A small meal or snack containing carbohydrates and proteins supports regeneration.

• Example : banana smoothie with protein powder, yogurt with berries, a whole grain sandwich with turkey breast.

Main meal 1-2 hours after training

A balanced meal helps to replenish nutrient reserves and promote regeneration.

• Example : Grilled chicken with sweet potatoes and vegetables, whole wheat pasta with tomato sauce and salmon.

Hydration while running

In addition to proper nutrition, adequate fluid intake is essential to maintain performance and protect the body from dehydration.

• Before training : Drink about 200-300 ml of water 30 minutes before running.

• During training : For runs under an hour, additional fluid intake is usually not necessary. For longer runs, you should drink around 100-150 ml of water every 20-30 minutes.

• After exercise : Drink plenty of water to replace fluids lost. An electrolyte drink can help replenish lost minerals.

Special features of competitions

In competitions such as half marathons or marathons, nutrition plays a particularly important role. Here are some additional tips:

• Carbo-loading : During long competitions, it may be useful to increase carbohydrate intake in the days before the event in order to maximize glycogen stores.

• Test your nutrition plan : Test your race diet in training beforehand to make sure you tolerate it well. Avoid trying new foods or drinks on race day.

• Regular energy intake : Plan in advance when and what you will eat during the competition to avoid energy deficits.

 

A well-thought-out diet is an essential part of running training. It provides you with the energy you need, promotes recovery and helps you achieve your training goals. Make sure you eat a balanced mix of carbohydrates, proteins and healthy fats and adapt your diet to your training program. With the right nutrients and good planning, you can get the most out of your running training.