Runners often focus heavily on carbohydrates, but effective fueling requires a balance of all three macronutrients: carbs, protein, and fat. The Runner’s World Guide to Nutrition and Fueling outlines how to balance these macronutrients and tailor intake to specific training needs. Sports dietitian and clinical exercise physiologist Jason Machowsky says carbohydrates function like gas in a car, providing the primary energy for running and daily activity.
Carbohydrate Requirements
Daily carbohydrate needs depend on training volume. As a general baseline, runners should aim for at least 3 grams of carbohydrate per kilogram of body weight per day. To calculate this, divide body weight in pounds by 2.2 to find the weight in kilograms, then multiply by 3. For example, a 150-pound runner weighs about 68 kilograms and should aim for at least 204 grams of carbohydrates daily. Needs increase during heavy training or endurance events.
Runners should include carbohydrates with every meal. If tracking is not preferred, divide the plate roughly into thirds: one-third carbohydrates, one-third protein, and one-third colorful fruits and vegetables. Refined carbohydrates are easier to digest and provide quick energy, making them useful before or during workouts, while complex carbs digest more slowly and offer additional nutrients, making them good choices for the rest of the day.
Carbohydrate needs can vary widely between individuals. The blend of fashion and tech found in modern running gear reflects the complexity of personalizing athletic performance, just as nutritional strategies must be tailored to the individual.
Protein for Recovery
Protein supports recovery by helping the body repair and rebuild muscle, bone, and tissues. While total daily intake matters, consuming protein with carbohydrates within 30 to 60 minutes after a hard workout can help kick-start the process. However, recovery continues after this window closes.
Experts recommend spreading protein intake throughout the day rather than consuming it all at once. A general baseline for runners is 1.3 to 1.4 grams of protein per kilogram of body weight daily. For a 150-pound runner (68 kg), this translates to approximately 89 to 95 grams of protein per day. This requirement may increase for those strength training or preparing for long-distance events.
Related: Surrogacy nearly destroyed then saved our marriage
Whole foods are preferred over processed snacks when possible. Convenient options include roasted edamame, chickpeas, string cheese, meat sticks, cottage cheese, and yogurt.
Protein helps repair damage. Runners need to consume it regularly.
Understanding Fat Intake
Fat is an essential macronutrient that supports energy needs, hormonal health, and normal body function. Chronically low fat intake can negatively affect hormonal function and recovery. As a general baseline, at least 20 percent of daily calories should come from fat. This percentage may increase based on training volume.
Healthy fat sources include olive oil, avocado, nuts and seeds, and fatty fish.
Some runners worry about weight gain from fat. They should focus on quality sources.
Monitoring Your Intake
Tracking food for a few days can provide a useful snapshot and highlight potential gaps without requiring obsessive counting. Short-term food logs can help establish a baseline. Runners can also evaluate nutrition using three types of feedback: objective (lab work), subjective (wellness logs tracking energy and mood), and performance-based (pace and strength trends).
