Nutrition choices for an endurance runner (or any endurance athlete) can be the difference between a successful PR (personal record) and the disappointment of falling short. Here are some keys to fueling your body for that next race day PR.
Daily Training Considerations
- Consume adequate fuel day-in and day-out. Calorie restriction is a common challenge because many runners (endurance athletes) are weight conscious. I really encourage people to adopt the “Food = Fuel” mindset. When daily calorie intake is inadequate, short-term consequences include decreased performance and fatigue. In the long-term, menstrual dysfunction, bone loss, injury, decreased endurance and strength, decreased immunity, micronutrient deficiencies, and decreased basal metabolic rate (BMR) can plague a runner who under eats.
- Ensure adequate carbohydrate intake. One of the biggest problems runners face is not eating enough carbs to fuel performance. Of the 3 available fuel sources (carbs, protein, and fat), carbohydrate is the primary energy source. Individual carbohydrate needs vary depending on training intensity and duration. See table below.
| Recommended Carbohydrate Intake (g/kg/day) | Activity Duration | Activity Intensity | Example: 130 lb female (59 kg) |
| 5 to 7 | 60 minutes | Moderate | 295-413 g/day |
| 6 to 10 | 1 to 3 hours | Moderate to high | 354-590 g/day |
| 10 to 12 | 4 to 5 hours | Moderate to high | 590-700 g/day |
- Ensure adequate protein. Endurance athletes have an increased need for protein. The recommendation is 1.2-1.4 grams of protein per Kg of body weight.
- Example: 130 lb female (59 kg) = 71-83 grams/day
- Don’t fear fat. Fat intake is necessary to sustain prolonged exercise. Fat should make up 20-35% of your total calories. Make sure to include healthy sources like nuts, avocado, fatty fish, and olive oil.
Pre-Race Objectives
Fueling to maximize muscle glycogen and ensuring optimal hydration are key leading up to your big event. A high carbohydrate meal (low fat and low fiber), can enhance performance when eaten 3-4 hours before the event. For a multi-hour race (like a marathon), 200-300 grams of carbohydrate is recommended at this pre-race meal.
During the Race
The main goal for during the race is to replace lost fluids, and consume carbohydrate to maintain blood sugar levels (for any run/race lasting >60 minutes). Glycogen (stored carbohydrate) can be exhausted after 1-2 hours of intense activity. So it is recommended that runners replace 30 to 60 grams of carb/hour. This can come in a variety of forms, including sports drinks, gels, bars, or honey sticks. Find what works for you by experimenting before race day.
Post-Race Objectives
The main goal after the race/run is to refuel and rehydrate. Both carbohydrate and protein are recommended in a ratio of 3:1. Aim for 1-1.5 g/kg carbohydrate within 30 minutes, and then every 2 hours for 4-6 hours after the race. For most people this equates to 60-90 grams of carbohydrate. Adding 15-25 grams of protein to this immediate postrace refueling will minimize continued muscle breakdown and stimulate muscle protein synthesis.
Article by Registered Dietitian, Katie Sonnek