Fuel Up: Nutrition Tips for Runners

Running takes energy - and the right nutrition can help you perform at your best, recover faster, and feel amazing. Here are three nutrition tips every runner should know:

1. Balance Your Plate: Aim for a mix of carbohydrates, protein, and healthy fats in your meals. Carbs are your primary fuel source, protein helps repair muscles, and fats support long-term energy.
   Quick Tip: A good pre-run meal might include whole-grain toast with nut butter and banana, while a post-run snack could be Greek yogurt with berries and granola.

2. Time It Right: Eating at the right time can make or break your run. Eat a balanced meal 2-4 hours before running, and a small snack (like an energy bar or fruit) 30-60 minutes prior if needed.
   Quick Tip: Avoid high-fiber or heavy meals before running to prevent stomach discomfort.

3. Don’t Forget Micronutrients: Vitamins and minerals like iron, calcium, and magnesium are crucial for energy production and muscle function. Focus on nutrient-dense foods like leafy greens, nuts, seeds, and lean proteins.
   Quick Tip: Keep track of your nutrition to spot gaps and adjust your diet accordingly.

Good nutrition doesn’t have to be complicated, but it can take your running to the next level. Fuel your body right, and it will reward you with stronger, more enjoyable runs.

CTA: Got a favorite running fuel or recipe? Share it with me using the contact form!