Whether you are a beginner or trained to become a professional, you need to understand that as a runner, food is more than just nutrition, food is fuel for you. It is therefore very important what you eat, drink and in what quantities.

If you are training for a long race or want to become a professional runner, there are a few diet and lifestyle changes that you need to make to make you better equipped for this journey.

If you’re a beginner or just looking for information on nutrition tips for runners, you’ve come to the right place. Developing your nutrition plan as a runner can get a bit overwhelming and takes practice. However, these tips should be very helpful to get started.

Like any car, your body needs fuel and energy to drive. When you run on an empty stomach, you feel tired and you may not be able to do your best. Therefore, it can help you get used to having a meal within 1 hour about 2 to 3 hours before a run or snack.

Plus, training for a marathon requires you to burn a lot more calories than you normally would. Hence, it is important to replace them. The calories you burn also depend on your gender, height, and the intensity of your exercise. However, you may need to eat more to replace these calories with very nutritious foods, or as recommended by your nutritionist or fitness trainer.

We often see people who associate hydration with summer and sweating. However, if you exercise or do a high-intensity workout, or live in a cold place, you need to take care to stay hydrated all year round. Failure to drink enough water every day can affect the success of your runner training.

One tip to keep in mind: If you haven’t peed during a long run, and you don’t need to do so within 30 minutes of your run, it means you may be dehydrated and you may be drinking more fluids during your run.

If we all had an option, we would all look forward to delicious food without worrying about its nutritional value, and if you don’t have the right foods available, it becomes very difficult to avoid snacking on unhealthy foods.

So when planning your meals, make sure you have some good, healthy options for snacks between meals or as pre- or post-workout snacks. Some healthy snack options that you as a runner can opt for may include fruit, protein shakes, and nuts Fairtrade cashew nuts and almonds, oat bites, and pumpkin cookies.

Overeating can be just as bad as not eating enough. There is a right way to regain the calories you burn with food while running, and cramming yourself on brownies, sadly, is not the right way.

You will likely be hungry when training for a marathon. It doesn’t necessarily mean you need to eat more. However, if you are constantly hungry, it means changing your eating plan and making sure you are consuming the right amount of protein, carbohydrates, and other foods.

When training to be a professional runner you need to make sure you are eating the right food that will enable and support you to perform at your best. Let’s better understand your food components.


Carbohydrates are one of the most important sources of energy for running and should be a mandatory part of your eating plan when exercising or exercising.

Carbohydrates are like jet fuel for your muscles. Your body breaks down carbohydrates and converts them to glucose, which is burned so you can move forward. Also, when you run out of carbohydrates, you give up energy immediately.

However, it is important to consult a nutritionist or doctor to learn how much carbohydrates your body needs, taking into account your physical activities. That means you need to consume a more digestible and faster source of carbohydrates for energy before a race.

You can find complex carbohydrates in foods like pasta, cereal, bread, and dairy products, or you can also use some simple sugary foods like fruits and sports drinks for instant carbohydrates.


The fat stored in the body is also an important source of energy for endurance training, and dietary fat enables your body to absorb vitamins. Contrary to what some people might tell you, good fats are very important to the body. Your body needs a backup source of energy, especially when you run long distances. While eating a high-fat meal before a run isn’t ideal at all because it doesn’t turn into energy quickly, you do need to include some dietary fats in your meals.

It’s important to eat a mix of fats, including saturated, monounsaturated, and polyunsaturated fats. You can find saturated fats in foods like butter, red meat, red meat, skin-on chicken, and coconut oil. Seeds, fish, and avocado are just a few foods that contain polyunsaturated fats, and you can find monounsaturated fats in olive oil, some nuts like Bulk cashew nutsand avocados.


Protein isn’t a source of fuel for your body, but it is a muscle builder. For runners, protein serves as a food that helps rebuild, reshape, and restore muscles. When you run, your muscles break down and protein helps rebuild the muscles to make sure you can keep running without losing muscle mass.

Runners should try to get some form of protein within 20 to 30 minutes of a workout or workout. However, ask your nutritionist how much protein to consume in a day and how to break down your meals and snacks.

Fish, chicken, beans, beef, pork, dairy products, eggs, soy, and barley are some good sources of protein. However, if you are looking for a good source of plant-based protein, quinoa can be used. Cashew flour, Peanut butter powder and chia seeds.

If you are a newbie and you are training for a marathon, it is ideal to replicate your race day in the training session as well. Often times, new runners feel overwhelmed or find it difficult to keep up with the marathon or race if they do not improve their training according to the circumstances of the marathon.

It really helps you prepare in the best possible way. For example, wake up at the same time as you did for the race, have breakfast and go for a run and cover the same distance. It gives you a good idea of ​​how your body is reacting to it and helps you prepare for the actual race.

If you are a newbie, you can benefit from finding a running partner to keep your motivation high, especially in the first few months. Find out what works best for you and make it a part of your practice. Being with fellow runners will also provide you with runner tips that you can apply as well, from dieting routine to quick fuel for the body.

When planning and training to become a professional runner, it is very important that you consult an expert. A registered nutritionist, nutritionist or fitness trainer can help you create a customized nutrition plan that takes into account your training, exercise intensity, height, weight and preparations. Sometimes, no matter how hard you train, you can only achieve your body goals if you have the right diet to support your workout. So make sure you speak to an expert who can guide you on your way to becoming a runner.

When you put these nutrition tips into practice, you can start on the right path to becoming a runner. It will take some getting used to getting your body and mind going and adopting the necessary lifestyle in terms of exercising and eating the right body, but keep practicing and running and you will get it!