Macros For Runners – Your Guide To The Runners Diet

Need some real, down-to-earth nutrition advice for your runs? I’ve got you covered!

As a coach, I’ve seen so many runners put in the miles only to feel sluggish or constantly sore because their nutrition wasn’t dialed in.

And hey, I’ve been there myself.

I used to think as long as I was running, I could eat whatever I wanted. But the more I trained and pushed my body, the more I realized nutrition could be the missing piece of the puzzle to really up my game.

So today, let’s break down what makes a good, runner-friendly diet

I’ll break down the three main macronutrients—carbohydrates, proteins, and fats— and explain why each is important for runners.

Let’s get to it.

What is Runner’s Diet?

Think of your diet as part of your training. The miles you put in are only half the story; the other half is what you’re putting into your body.

If you’re under-fueled, you won’t have the energy to push through tough workouts, and you’ll recover more slowly, making it harder to build fitness over time.

On the other hand, a well-balanced diet gives you the stamina to go longer, the power to push harder, and the resilience to bounce back from hard sessions.

So, let’s dive into the specifics, starting with the big three: carbs, proteins, and fats.

The Main Macros For Runners

Macros, or macronutrients, are the essentials we need in larger amounts—carbs, proteins, and fats. Each one plays its own role in how we perform, recover, and stay healthy as runners.

Think of it this way: just like you wouldn’t put the wrong fuel in your car, the right macros keep your body running strong

And as a runner, you burn through energy more quickly than the average person, which makes nutrition even more important.

The Basic Macro Breakdown for Runners:

• Carbohydrates: 55-65% of your daily intake (primary energy source).
• Proteins: 15-20% (helps repair and build muscle).
• Fats: 20-25% (supports long-term energy and vital bodily functions).

Of course, these numbers are just a rough guide—your ideal balance might vary depending on your goals and training style

Carbohydrates: The Runner’s Primary Fuel Source

Carbs are your body’s go-to energy source. When you eat carbs, your body turns them into glycogen—basically stored energy in your muscles, ready for your next run.

Why Carbs Matter:

When you run, your body taps into its glycogen stores for energy. If you don’t have enough glycogen stored, you’ll run out of energy mid-run, which can cause you to “hit the wall”—a dreaded feeling of fatigue and sluggishness. This is especially common during longer runs or races when your body quickly burns through its energy reserves.

For shorter, less intense runs, you might be able to get by with less, but for any run lasting longer than 60 minutes, carbs are essential. This is why carb-loading before long runs or races is common among distance runners.

How Many Carbs Do You Need?

Carbohydrate needs vary depending on your body weight and training load.

A simple rule of thumb is to aim for 2.5 to 4.5 grams of carbs per pound of body weight, depending on the intensity of your training.

For instance, if you weigh 150 pounds and are running moderate distances, you should consume roughly 300 to 450 grams of carbs daily.

Best Sources of Carbs:

• Whole grains like oatmeal, brown rice, and quinoa.
• Starchy vegetables like sweet potatoes, butternut squash, and carrots.
• Fruits such as bananas, apples, berries, and oranges.
• Legumes like lentils, beans, and chickpeas.

Personal Tip: I always start my long runs with a banana and peanut butter toast. The carbs from the banana give me an instant energy boost, while the peanut butter offers a bit of protein and fat for sustained energy. It’s an easy and effective pre-run snack.

Proteins: Building Blocks for Repair and Recovery

Protein is key for recovery as it repairs those tiny tears in your muscles after every run. Getting enough helps you build stronger muscles over time, boosting your performance and helping prevent injuries.”

Why Protein Matters for Runners:

Not only does protein help repair your muscles, but it also plays a key role in muscle growth. This is important for runners because strong muscles support good running form and prevent injuries. Additionally, during long runs or when glycogen stores are depleted, your body may turn to protein as an energy source.

How Much Protein Do You Need?

Runners generally need more protein than the average person, especially running long distances or incorporating strength training. The recommended range is around 0.7 to 1.0 grams of protein per pound of body weight. Aim for the higher end of this range if you’re doing heavy endurance or strength training.

For example, weighing 150 pounds, you’d need between 105 and 150 grams of protein daily. This might seem like a lot, but with the right planning, it’s achievable.

Best Sources of Protein:

• Lean meats like chicken, turkey, and lean cuts of beef.
• Fish and seafood are also high in healthy omega-3 fats.
• Eggs and dairy products like Greek yogurt and cottage cheese.
• Plant-based options include tofu, tempeh, lentils, beans, and quinoa.

Personal Tip: I love having a post-run smoothie with Greek yogurt, a handful of spinach, and some berries. It’s a great way to quickly get a good amount of protein, and the added carbs from the fruit help replenish my glycogen stores.

Healthy Fats For Runners

One mistake I made early on was not understanding the role of fats. I avoided them because they’d slow me down or make me gain weight. But healthy fats—like those from avocados, nuts, and olive oil—are crucial for energy and overall health.

They provide long-term energy, support cell function, help absorb vitamins, and play a role in hormone production. Without enough healthy fats, you could feel tired, sluggish, or run into more serious health issues over time.

Why Fats Matter:

Fats are a secondary fuel source for your body, particularly during long, slower runs when your glycogen stores start to deplete. They also help regulate key bodily functions, like hormone production and brain function. For runners, having enough fat in your diet ensures that your body works efficiently, even during endurance events.

How Much Fat Do You Need?

Fats should make up about 20% to 25% of your daily calories. Focus on healthy, unsaturated fats and limit your intake of saturated and trans fats.

Best Sources of Healthy Fats:

• Avocados which are packed with monounsaturated fats.
• Nuts and seeds like almonds, walnuts, and chia seeds.
• Olive oil and coconut oil for cooking.
• Fatty fish like salmon, mackerel, and sardines.
• Natural peanut butter and other nut butter.

Personal Tip: I like adding avocado to my meals, whether in a salad, on toast, or with eggs. It’s an easy way to boost my healthy fat intake and add a creamy, satisfying texture to my food.

Timing Your Nutrition for Maximum Performance

When you eat can be just as important as what you eat. Properly timing your meals around your runs can help fuel your performance and speed up your recovery.

Pre-Run Nutrition:

Before a run, aim for a small meal or snack rich in carbs with some protein. This will provide quick energy and help stabilize your blood sugar levels during your run. Eat this meal about 1-2 hours before your run, or, if you’re short on time, have a smaller snack 30 minutes prior.

Best Pre-Run Snacks:

• A banana with a spoonful of peanut butter.
• A slice of whole-grain toast with honey.
• A small bowl of oatmeal with berries.

Post-Run Nutrition:

After a run, your muscles are like sponges—ready to absorb nutrients to repair and refuel. Eating within 30-60 minutes after your run is crucial for optimizing recovery. Go for a mix of protein for muscle recovery and carbs to refuel those glycogen stores.

Best Post-Run Snacks:

• Greek yogurt with granola and honey.
• A smoothie with protein powder, spinach, and berries.
• A turkey sandwich on whole-grain bread.

Putting It All Together: Sample Meal Plan for Runners

To help you visualize how to structure your meals, here’s a simple day’s worth of eating that incorporates a good balance of carbs, protein, and healthy fats:

Breakfast:

• Oatmeal topped with sliced bananas, a spoonful of almond butter, and a drizzle of honey.
• A glass of orange juice.

Lunch:

• Grilled chicken and quinoa salad with spinach, avocado, cherry tomatoes, and a light olive oil dressing.
• A handful of almonds on the side.

Pre-Run Snack:

• Whole-grain toast with peanut butter and apple slices.

Dinner:

• Baked salmon with sweet potatoes and steamed broccoli.
• A mixed greens salad with olive oil and balsamic vinegar.

Post-Run Snack:

• Cottage cheese with fresh berries and a sprinkle of chia seeds.

Final Thoughts: Make Nutrition Part of Your Training

Your diet is just as important as your training plan. A well-balanced intake of carbs, proteins, and fats will support your runs, help you recover faster, and make you feel stronger overall. Take the time to experiment with what works best for you—everyone’s body responds differently, so what works for me might not be exactly right for you.

Another thing I learned the hard way was about hydration. Sure, I’d drink water during the day, but I wasn’t doing enough to stay hydrated during my runs, especially on hot days. I’d feel sluggish, and I didn’t know why. Now, I make sure to hydrate properly before and after every run, and I even add a pinch of salt or an electrolyte drink to my routine if I’ve been sweating a lot.

Remember, dialing in your nutrition can make a huge difference and help you get the most out of every run.

David D.