These Nutritional Tips Will Help You Run Better!

Nutrition for runners: the basic rules

There is no such thing as “THE” good diet. It depends on the runner and his goals. But one thing is sure: eating better allows you to run faster. So follow a few basic rules based on a balanced diet and solid knowledge of how metabolic processes work performance and recovery.

It is essential to ensure that your body has enough time to recover and a suitable diet to perform better during your runs. Our Recovery Amines are specially designed to help your body regenerate. Try them out to get the most out of your workout!

The basic rules are as follows:

Tip # 1: Eat Enough

Endurance athletes need energy. Precisely, long-endurance races, resistance races, or interval training consume a large number of calories. If running is your primary sport, your diet should therefore be rich in carbohydrates.

To give you an idea, the macronutrient breakdown in runners should look like the following:

  •  55 to 60% carbohydrates
  • 25 to 30% protein
  • 15 to 20% lipids.

Of course, these values ​​can vary. On rest days, it is highly relevant to consume fewer carbohydrates and more protein to promote the conservation and development of your muscle mass. Our six tips for knowing what to eat on off days will give you some ideas for off days.

To meet your energy needs, you need to know what you are burning. To do this, add your primary metabolism, energy expenditure, and the calories burned during your workout.

Our calorie calculator helps you determine your calorie need, regardless of your running training. In addition, you can easily measure your additional needs by using a smartwatch or a fitness tracker during each of your sessions.

Tip # 2: Eat the Right Foods

It would be best if you also covered your micronutrient needs. These are essential for all bodily functions and influence, on the one hand, your performance and, on the other hand, your ability to recover.

When you sweat, you excrete minerals, such as iron, zinc, calcium, sodium, and vitamin B. This is especially the case when you train for a marathon or often run long distances or in the heat.

Regarding micronutrients, remember this: no need to consume too much. Blindly consuming dietary supplements can negate the positive effect of targeted supplementation. Furthermore, as micronutrients interact, it is essential to consume them in the proper proportions. 

For example, if you have too much calcium, your body will have more difficulty absorbing iron. So always pay attention to the reference values ​​of nutrients, avoid overdosing on food supplements, and supplement yourself in a targeted way before, during, or after your performance and with your doctor’s agreement.

Your well-being is always based on a balanced diet composed of complex carbohydrates, many sources of quality vegetable proteins, healthy fats, and sufficient omega-3 fatty acids.