If you asked me, my biggest weakness over the years would be nutrition. That’s not a reference to being overweight, but ignoring the fundamentals may have contributed to my failure to lose weight. With that in mind, it might come as a surprise to learn that I studied sport and exercise science at university. You can guess which of my lectures I found the least engaging.
As a chef, flavour takes priority. Butter and oil control the driving seat, while nutrition takes the back seat. Since I started running, though, nutrition has slowly become an essential part of my life and eating habits. I rarely miss my mileage targets. Sure, they come with their own set of challenges, but they’re made more difficult by my lack of focus on what’s on my plate. Old habits creep in and convince me and any onlookers that I might not possess the basic understanding of nutrition. Fuelling the body properly helps us endure longer runs, recover faster, and live a better quality of life overall.
The Reality of Nutrition
The term nutrition might confuse or conjure up thoughts that vilify our favourite foods. But in its simplest form, nutrition is simply the means of providing the body with the substances needed to produce energy, repair cells, and sustain life.
As a chef, food was often seen or taught through an artistic lens, with science providing the means to bring flavour to life. In the kitchen, we toss vegetables with olive oil or butter to help enhance the natural sweetness. Scientifically speaking, a little bit of fat also helped the human body absorb nutrients, but for us cooks, it was all about the flavour it imparted.
Now, as a runner, following the science might help me run better. The exciting thing is the reality might not be as bland as suggested by anyone posing as a health guru, as opposed to someone genuinely interested in human health and nutrition.
It’s important to remember that there isn’t one rule for everyone. Our nutritional needs vary from person to person and depend on our lifestyle, age, gender, metabolism, genes, personal tastes and dietary requirements. Be wary of anyone who claims to have all the answers.
The Macronutrients: Energy Builders
The right balance of nutrients can make or break a run, helping you feel energised instead of drained. Macronutrients provide the body with its primary energy sources, and as a result, are required in larger amounts.
1. Carbohydrates
The rise of fad diets might have given carbohydrates a bad reputation. It’s a reputation that they’ve struggled to overcome. However, they are the body’s preferred source of energy, and help us move, especially during high-intensity exercise. In simple terms, carbohydrates are sugars. No matter how we consume them, or in which form, whether simple forms such as fructose from fruit or more complex carbs such as whole wheat pasta, our bodies break them down into glucose. In whatever activity we take part in, our bodies rely on glucose to keep moving.
Athletes and runners in long-distance events benefit from increasing their carb intake, especially in the lead-up to an event, in a practice known as carb-loading. Muscles store unused glucose as glycogen. Glycogen is a complex structure of numerous connected glucose molecules which break down during exercise and provide fuel to the muscles. Maintaining glycogen stores is the key to sustaining energy levels, while replenishing them after a run is vital for adequate recovery.
Sources of Carbohydrates: Wholegrains, fruits, vegetables, and legumes.
2. Proteins
Protein is the centrepiece of most meals and is also crucial to our health, especially for runners and athletes. It helps rebuild our muscles after exercise, fuelling our recovery. After a long run, I prioritise high-protein meals to repair my body, combined with high-carbohydrate foods to help replenish my glycogen stores.
Protein is comprised of organic molecules called amino acids, which nutritionists refer to as the building blocks of life. The 20 different amino acids bond together to form a protein. Our bodies can produce a few of these amino acids, but some, known as essential amino acids, must be consumed through food. These protein bonds help maintain and rebuild muscle tissue that is stressed during exercise and physical activity.
Sources of Protein: Lean meats, fish, eggs, dairy, tofu, and beans.
3. Fats
Fats are viewed by many as the enemy. However, they’re required in small amounts to sustain a healthy, balanced diet. For example, fat-soluble Vitamins A, D, & E cannot be absorbed without fats. From a performance perspective, they help sustain energy during low-intensity, long-duration exercise. In the kitchen, fats also add richness and flavour.
Their bad rep may stem from the false perception that fat makes you fat. They don’t; any consumed fat that isn’t used by the body is stored as body fat as reserve energy. However, this same rule also applies to proteins and carbohydrates. This false perception may also stem from the high calorie count of fats per gram, which contain around nine calories per gram compared to four calories per gram for protein and carbohydrates.
Of course, not all fats are created equally. Healthier fats generally come from plant sources and are known as monounsaturated or polyunsaturated fats. The unhealthier types usually come from animal sources and include red meats and cheeses.
Sources of Healthy Fats: Nuts (unfortunately,) seeds, avocados, olive oil, and fatty fish.
The Micronutrients: The Unsung Heroes
1. Vitamins
Vitamins support numerous bodily functions, from energy production to immune defence. For runners, vitamins like B-complex (energy metabolism), C (immune health), and D (bone health) are particularly important. One of the key things I try to do when preparing my meals is to include as many portions of fruits and vegetables as possible, trying to reach my daily 5-a-day.
Examples: Citrus fruits (Vitamin C), leafy greens (Vitamin K), and fortified foods (Vitamin D).
2. Minerals
Minerals such as iron, calcium, and magnesium play key roles in oxygen transport, bone strength, and muscle function. Iron is essential for runners to avoid fatigue and support endurance. The calcium in dairy products justifies their use for flavour despite their high fat and calorie content. Nuts are a great source of magnesium. However, due to a nut allergy, it’s unlikely that you’ll find many magnesium-rich recipes containing nuts.
Examples: Spinach (iron), dairy products (calcium), and nuts (magnesium).
Hydration: The Forgotten Nutrient
Hydration is often overlooked, but it’s just as important as food. While not categorized as a macro or micronutrient, water is indispensable for runners. Proper hydration supports temperature regulation, joint lubrication, nutrient transport, and helps prevent cramping.
Electrolytes—minerals like sodium and potassium—help maintain fluid balance. For long runs, electrolyte-rich drinks might be preferred over water, especially in warmer weather when fluid loss is at its highest.
Balancing Nutrition for Runners
Achieving the right balance of nutrients depends on individual goals, training intensity, and personal preferences. Here are some tips to optimize nutrition as a runner:
Pre-run fuel: Prioritize easily digestible carbohydrates for quick energy. Try a banana or oatmeal to give you quick energy.
Post-run recovery: Include protein and carbs to replenish glycogen and repair muscles.
Snacking smart: Choose nutrient-dense options like nuts, seeds, and fresh fruit.
Have some tips for improving performance? Feel free to share them below!
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