8 Healthy Eating Tips For Runners in 2020

8 Healthy Eating Tips For Runners in 2020
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8 Healthy Eating Tips For Runners in 2020

8 Healthy Eating Tips For Runners in 2020

How fast can you run?

We get it. A runner like you may have had this question a bazillion times already.

Well, we can’t blame the notion of people merely focusing on “speed” when it comes to running, right?

But hey, let’s face it.

Running isn’t all about speed.

It isn’t even all about just endurance.

If you’re puzzled, then let us tell you about it a little more.

You see, here’s the thing.

Running is a way of life. A choice of habit. A routine. And let us tell you, this routine is way beyond just getting that consistent pace on your running laps.

It could also mean watching what you eat and even the way you eat. Eating is massively essential for runners to improve both endurance and recovery.

Are you still puzzled?

Well, we figured. Don’t worry, that’s what we’re here for.

In today’s article, we’re going to share some healthy eating tips for runners like you, so you can be in your best shape and get the best fuel while you’re on the run.

Ready, set, let’s begin!

Tip #1: Trust In The Power Of Protein (As Much As You Do Carbohydrates)

Many people have this notion of believing how protein is an essential component in recuperating and recovering from a long run.

While it holds true, one thing you should know is that protein is just as equally vital as carbohydrates.

So pro tip: trust in the power of both.

This is highly important, especially for runners exposed to high-intensity running training (doing intervals and tempo runs.)

Speaking of protein, milk is such a great choice to add to one’s diet. It contains the perfect mix of carbohydrates, fluid, protein, and electrolytes that replenish the body after a good long run.

Eggs, chicken, greek yogurt, fish, and tofu are also excellent sources of protein you can add to your diet.

Although if you’re trying to lose some of that weight through running, we suggest you regularly consume protein in between meals to maintain your lean muscle mass consistently.

Tip #2: NEVER Forget About Including Vitamins And Minerals In Your Diet

As a runner, you should always remember fruits and veggies on the top of your list!

You see, fruits and vegetables are a great source of vitamins, minerals, antioxidants, and fiber to strengthen your body and keep it in shape at all times.

And although low on carbs, they guarantee to keep you full!

This is a good option, especially for those runners who intend to do the sport to lose some weight.

Some root vegetables with low carbs you can choose from are:

  • Carrots
  • Swedes
  • Butternut squash

What’s great about these is that they help you feel less deprived, most especially if you’re stopping yourself from getting that good mashed potato!

You can also opt to cook your healthy meals with herbs and spices as it contains active antioxidants to help with a lot of body processes.

Tip #3: Don’t Obsess Yourself With Your Diet

Honestly, we can’t blame you if you’re one of those runners obsessing and overthinking what they eat.

We can just imagine how your meal preparations are filled with measuring tools!

One cup of rice.

One ounce of this.

X mL of that… and so on.

But here’s the thing…

The real secret to being able to fuel smarter is through getting a balanced diet.

Stop obsessing with a high-fat or a low-carb diet.

Quit overthinking about choosing macronutrients vs. sugar.

Instead, create a combo meal that would give your body the perfect protein ratio, carbs, and all the nutrients you need.

Also, before we forget…

Here’s a pro tip:

Choose to intake whole food compared to processed food (orange fruit vs. orange juice) since whole food bears more nutrients than the latter.

Tip #4: Value The Importance Of Carbohydrates, Protein, And Fat In Your Diet

As a runner, here’s what you need to know about why these macronutrients are vital for better performance and body recovery.


Also commonly known as glucose, carbs are essential as they are the runner’s source of energy. Although your body can intake protein and fat as fuel, it usually takes longer to do so.


Protein is responsible for building your body’s muscles. According to John Berardi, the co-founder of Precision, the body’s ideal protein intake per day is 1g of protein per pound of body weight.


Healthy fat is highly vital, especially since it is responsible for keeping the body’s insulin and glucose levels. Thus, giving you steady energy throughout the entire workout

Tip #5: ALWAYS Choose Healthy Food Over Supplements

Trendy supplements like protein powders and collagen are increasingly becoming popular in the market.

But hey, don’t be one of those people entrusting their whole lifeline to these supplements thinking how much of a “magical” bullet they are for the body.

You see, getting vitamins, minerals, and nutrients the natural way is always here to win.

With that, we highly recommend that you choose healthy and unprocessed food over anything else.

Well, overtaking in supplements at least.

With something as simple as a balanced diet, you get to guarantee your body to get enough calories and nourishment it needs.

Tip #6: ALWAYS Stay Hydrated

Drinking water is more than just taking it in because “you’re thirsty.”

You see, hydration is more complicated than that.

When you run, you sweat. And when you sweat, you start to lose all the electrolytes and fluids that your body needs to function well.

Replenishing these lost electrolytes through drinking water regularly is highly important to ensure you maximize your body’s performance.

Drinking water also prevents your body from experiencing exhaustion, fatigue, and even dehydration.

Pro tip: Always keep a water bottle when you run

This is so you can take a few sips from time to time, let’s say 15 and 20 minutes intervals. This ensures you immediately replenish the electrolytes you lose when you sweat.

Tip #7: Fuel Your Body Every Run

Whatever you do,

Never eat with an empty stomach.

Eating and fuelling your body before running ensures you don’t experience tragic scenarios like stomach issues, fatigue, or even hypoglycemia.

When in the middle of training sessions, make sure you have pre-workout nutrition.

You can do this by merely having a small meal at least 30 minutes before running.

Aside from fueling your body, don’t forget to refuel it too.

To replenish the energy you’ve lost during the run, make sure to eat after doing the activity. This speeds up your body’s recovery process and ensures you get good performance for your next run too.

Tip #8: Always Remember: There Is No One-Size Fits All Diet

As a runner, you should remember that there is no perfect-performance eating diet that would perfectly fit everyone.

What may work for other runners might not work for you.

The secret lies in continually trying out diets until you find the perfect one by continuously designing an ideal meal and eating habit.

Keep in mind all the tips we shared with you today, and we’re confident you’ll run a long way!

Are you looking for more health and wellness tips? Check us out here for more!

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