1. Establish Your Protein Targets

Protein is not just for weightlifters; it plays a vital role for runners as well. Dr. Kyle Pfaffenbach, nutritionist for the Brooks Beasts Track Club, emphasizes that the need for muscle-protein synthesis in endurance athletes is comparably high. He suggests that athletes in rigorous training aim for 1.4 to 1.8 grams of protein per kilogram of body weight (0.64 to 0.82 grams per pound) daily, regardless of whether it’s a training or rest day. For instance, a 150-pound runner should consume approximately 100 to 120 grams of protein daily.

High-quality protein sources include red meat, chicken, fish, and dairy products. Additionally, protein powders such as NOW Sports Whey Protein or NOW Sports Organic Plant Protein are excellent options for helping achieve these protein goals.

2. Incorporate Healthy Fats

Fats are another crucial macronutrient for runners. Dr. Pfaffenbach notes that women, in particular, require sufficient fat intake for hormonal stability and energy balance. He recommends a daily fat intake of about 1.2 grams per kilogram of body weight (0.54 grams per pound). For easier calculation, divide your weight in pounds by two to get the approximate grams of fat needed daily, translating to about 75 grams for a 150-pound individual.

Nuts, avocados, and supplements like NOW Omega-3 Fish Oil serve as valuable sources of healthy fats. If you’re consuming quality protein from animal products, it’s likely that your fat needs will also be met.

3. Vary Your Carbohydrate Intake

With proteins and fats consistent, carbohydrate consumption should vary based on training demands. Dr. Pfaffenbach recommends aiming for 80 to 100 grams for high-carb days and 40 to 50 grams on low-carb days, though individual needs may vary. Allie Buchalski, an athlete for the Brooks Beasts, indicates her high-carb intake is around 120 to 140 grams per meal on training days.

For optimal digestion, Pfaffenbach suggests easily digestible carbohydrate sources, like plain pasta or white rice, especially before workouts. Pancakes with organic maple syrup are popular among runners due to their quick absorption and low fiber content.

4. Pre-Fuel on the Day Before Intense Workouts

A frequent error among runners is to decrease carb intake on rest days, which can lead to inadequate fueling for upcoming high-intensity runs. Dr. Pfaffenbach advises that runners should consume generous amounts of carbs in the meals leading up to challenging workouts, starting the day before. This includes high-carb lunches and dinners prior to a long run to ensure optimal performance.

5. Utilize Post-Workout Nutrition

After completing a long run, it’s essential to replenish muscle glycogen and support recovery. A quick post-workout shake combining fast-digesting carbohydrates and protein at a ratio of about 3:1 is ideal. Buchalski typically includes 20 grams of NOW Sports Unflavored Whey Protein Isolate enriched with 60 grams of carbohydrate powder. This ensures swift recovery and avoids delays related to waiting for a large meal.

Recovery continues for up to 48 hours post-workout, necessitating higher protein meals in the following days, while carbohydrate intake can be moderated.

6. Maintain Adequate Hydration

Proper hydration is fundamental and can undermine even the best nutrition strategies. Danny Mackey, coach of the Brooks Beasts, highlights that a mere 2% decrease in body water can negatively affect performance. Runners are advised to hydrate adequately before, during, and after training sessions. For effective hydration:

• Consume 16 ounces of fluid an hour or two before a workout.
• Drink at least 6 ounces of fluid every 20 minutes of strenuous activity.
• Post-workout, drink 16 ounces for every pound of weight lost during exercise.

Additionally, supplementing with electrolytes, particularly through products like NOW Sports Effer-Hydrate Electrolyte Tablets, can help restore sodium and potassium lost through sweat.

7. Tailor Supplements Based on Blood Tests

While whole foods should form the backbone of your nutrition, supplements can bridge any dietary gaps. Common deficiencies among runners include iron and vitamin D. Individual needs should be evaluated through blood work, as recommended by Pfaffenbach. Buchalski takes various supplements tailored to her specific deficiencies, including iron, vitamin D-3, Omega-3s, and multivitamins, among others. She strongly advises runners to undergo a blood panel to assess their unique supplement needs.