Nutrition for Endurance Runners

Let’s Eat: for the Endurance Runner

I used to be a solid distance runner in high school when I played soccer. I was not built for speed, but I was, in fact, built for distance. I understood the steady pace I needed to run at in order to complete a 5-mile run without wearing myself out and to keep up with the rest of soccer practice. But did I know how to eat properly during this time? Not a shot. I was eating everything and anything not nailed down the second I got home from practice. I was eating whatever I wanted at lunch and snack times during the school day. I for sure was not getting enough water. The burnout and exhaustion at times was all too real.

Now, as a soon-to-be registered dietitian, I can see the errors of my teenage ways and why what and how you eat is so important to exercise. Especially when it comes to running! Let’s dive into what is best to eat for endurance, long distance running, and why.

Before the Run:

When it comes to eating before a run, it will vary depending on a few factors. The first being how hungry are you before the run begins. The second being your distance, whether it is a half marathon or an ultramarathon. The third being your individualized energy needs. Let’s begin with that first factor of how hungry you are. It is never fun to run on empty! Having a relatively decent-sized meal an hour or two before you run is going to give you enough time to digest and absorb the nutrients needed to power through your run. If you are not super hungry, a small snack will do; about 15 to 20 minutes before you run. When it comes to how long you will be running for, the rule to stick to is 60 grams of carbohydrates per hour of running! And why carbs? Because carbohydrates are your body’s primary form of energy and are the first to be used up when working out.

What does 60 grams of carbohydrates look like? 

• 1.5 cups oatmeal with 2 Tbsp honey and a sprinkle cinnamon.
• 1 4-oz multigrain bagel with 2 Tbsp nut butter.
• 1 cup yogurt and 0.5 cup granola with half of 1 banana.
• 1 cup of brown rice with 1 cup cooked peppers and onions.

Lastly, your size and stature determine the recommended amount of carbohydrates, fats, and proteins you should be consuming daily. As a runner or jogger, or any active individual, these needs will increase with the intensity and distance of the running you conduct!

After the Run:

The one thing to remember before a run: carbohydrates and fluids. The one thing to remember after a run: protein with carbohydrates and more fluids. I am sure that does not come as a surprise to most! Protein is crucial for post run/workout activities. Protein is an essential macronutrient that repairs and rebuilds your muscles after they are put to work. An individual needs about 1.2-1.4 grams per kg body weight for endurance runners; about 30 grams of protein. Athletes, such as endurance runners, may even need more than 30 grams per meal based on their activity level. That means a 145 lb runner will need 87 to 116 grams of protein a day, or about 29 to 38 grams per meal! It is recommended to pair a complete protein source, one that has all 9 of the essential amino acids (such as beef, poultry, eggs, dairy, soy products), with a complex carb. This will replenish what was lost during the run!

What does that pairing of protein and carb look like?

• 4 oz turkey and 1 slice provolone cheese sandwich on multigrain bread.
• 1 cup cooked pasta with ground beef or chicken and 0.5 cup red sauce.
• 3-4 oz sauteed tofu with mixed vegetables over 1 cup brown rice.
• 2 eggs with 1 oz shredded cheese and 2 Tbsp salsa in 1 tortilla.

Carbohydrates will replace muscle glycogen that was lost during that long run or race and protein stimulates muscle protein repair and protection. It is recommended that you eat within the hour, or preferably within the half hour, post-run! Your body is in a peak absorption state at this time!

During the Day:

It is important to keep those electrolytes flowing and in balance after that run. It is also important to keep your body hydrated, especially if you were sweating during your workout. Fluids to best assist in rehydration and electrolyte balance include plain water, coconut water, chocolate milk, electrolyte drinks like Gatorade or Pedialyte, and fruit smoothies. Adequate hydration will improve your blood pressure, protect your kidneys, and lubricate your joints for that next run!

You are also going to want to protect your bones and keep them strong and healthy. You can do that through nutrition ensuring you get an adequate intake of both calcium and vitamin D. Vitamin D increases the efficiency in which the body absorbs calcium. Calcium can be found in dairy products such as milk, yogurt and cheese, canned fish, tofu, and almonds. Vitamin D can be found in vitamin D fortified milk or fortified cereals, eggs, tuna, and salmon. The biggest contributor to vitamin D intake is the sun, but it can be challenging to get enough depending on geographic location. So, in that case, aim for those vitamin D enhanced foods.

Finally, always aim for whole fruits and vegetables, lean cuts of meat protein, complete protein plant-based choices, low fat dairy products, and unprocessed whole/multi grains. Try to avoid spicy foods or high fat foods that could create gastrointestinal upset and limit foods high in fiber before your run as they can cause cramping and bloating. Most importantly: listen to your body. Pay attention to the foods that fuel your run while promoting endurance and performance!

Nutrition plays a major role in preparing for a run and completing a run, especially for distance runners. So how can you remember all this information? Remember the 4 Rs! Rehydrate, Refuel, Repair, and Rest. The 4 Rs are backed by scientific, evidence-based research for optimizing recovery, even on your rest days. Rehydrate with fluids such as water, chocolate milk, or electrolyte-packed drinks. Refuel with the body’s main energy source of complex carbohydrates. Repair your muscles with protein sources from meat or plants. And most importantly, rest... so you can do it all again tomorrow!

References:

• Academy of Nutrition and Dietetics. Sports Nutrition Care Manual. http://www.nutritioncaremanual.org. Accessed 08 June 2023
• Bonilla, D. A., Pérez-Idárraga, A., Odriozola-Martínez, A., & Kreider, R. B. (2020). The 4R's Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates. International journal of environmental research and public health, 18(1), 103. https://doi.org/10.3390/ijerph18010103
• Kathryn L Beck, Jasmine S Thomson, Richard J Swift & Pamela R von Hurst (2015) Role of nutrition in performance enhancement and postexercise recovery, Open Access Journal of Sports Medicine, 259-267, DOI: 10.2147/OAJSM.S33605
• Kato, H., Suzuki, K., Bannai, M., & Moore, D. R. (2016). Protein Requirements Are Elevated in Endurance Athletes after Exercise as Determined by the Indicator Amino Acid Oxidation Method. PloS one, 11(6), e0157406. https://doi.org/10.1371/journal.pone.0157406