The Nutrition Basics Runners Keep Getting Wrong

So if you are new or returning to running, you might find yourself wondering, what are the foundations of running nutrition, and how do you fuel your body properly so you can get the most out of your runs? Well let's jump right into it and start with what's known as your "macros": 

The Three Macronutrients: Carbs, Protein, and Fat

• Carbohydrates: Often called the body’s primary energy source, carbohydrates are essential for runners. Think of carbs as the fuel in your tank, giving you the energy to tackle your workouts. Complex carbs like whole grains, oats, sweet potatoes, and pasta release energy slowly, making them great for steady, longer-lasting fuel.
• Protein: Protein is key for muscle repair and recovery, helping your body bounce back after a tough run. While you don’t need to load up on it like a bodybuilder, incorporating protein into each meal, whether from lean meats, fish, eggs, dairy, or plant sources like beans and lentils, will support your training.
• Fats: Often overlooked, healthy fats are an important energy source for runners, especially during longer, slower runs. Foods like avocados, nuts, seeds, and olive oil provide essential fatty acids that contribute to overall energy and satiety.

Timing Your Meals for Optimal Energy

When you eat is almost as important as what you eat. If you’re going for an early morning run, a light snack beforehand like a banana or a slice of toast with a bit of peanut butter  can give you a quick energy boost without weighing you down. After your run, try to eat a balanced meal within an hour to help kickstart muscle recovery.

For evening runs, aim to eat a balanced meal a couple of hours beforehand. This could be something like a chicken and veg wrap, a bean and rice bowl, or a pasta dish with a healthy source of protein. If you’re planning to run just after work, keep a simple snack on hand to avoid running on empty.

Hydration: More Than Just Water

Running, especially in Ireland’s ever-changing weather, means hydration needs can vary. For shorter, less intense runs, water will usually do the trick. But if you’re running for more than an hour, you’ll want to think about replacing electrolytes as well, which can be lost through sweat. Electrolyte drinks, coconut water, or a pinch of salt in your water bottle can help maintain your hydration and keep cramps at bay.

Listen to Your Body

One of the best pieces of nutrition advice for beginners is to simply listen to your body. Some runners feel best when they eat a little something before a run, while others prefer an empty stomach. Similarly, not everyone needs to load up on carbs before a run, especially if it’s a light jog. Pay attention to what feels right for you and adjust as you go along.

Common Pitfalls to Avoid

• Skipping Meals: Running on an empty stomach can lead to a lack of energy and a poor-quality workout. Even if you’re trying to lose weight, you’ll benefit from staying fuelled.
• Too Much Fibre Before Runs: High-fibre foods, such as beans and certain veggies, can sometimes cause digestive discomfort if eaten just before a run. Save these foods for after your session.
• Relying on Sugary Snacks: Quick-fix sugary snacks may feel like a boost, but they tend to lead to crashes mid-run. Stick to whole foods with slower-releasing carbs for a more steady energy source.

Simple Meal Ideas for Beginner Runners

• Breakfast: Porridge topped with fresh fruit and a dollop of Greek yoghurt.
• Lunch: A wholegrain sandwich with turkey, avocado, and leafy greens.
• Dinner: Stir-fried chicken, brown rice, and mixed vegetables.
• Snacks: Nuts, a piece of fruit, or a small pot of yoghurt.

Building Healthy Habits for the Long Run

Rather than focusing on strict diet rules, aim to build a sustainable approach to nutrition that complements your running routine. Eating for performance is about balance and consistency, not perfection. Small changes, like choosing whole grains, adding a bit of protein to meals, and drinking water regularly, can go a long way in supporting your new running lifestyle.

In Summary

Fueling as a beginner runner doesn’t require an expensive overhaul of your diet or complex meal plans. Focus on incorporating balanced meals, staying hydrated, and listening to your body’s cues. With these basics in place, you’ll be well on your way to enjoying the miles ahead with energy and confidence.