Balancing macronutrients for training and recovery.
Whether you’re chasing a sub-3 marathon, blasting out 200m repeats, or enjoying weekend trail runs, your body runs on fuel — and the two macronutrients that matter most for runners are carbohydrates and protein.
The way you balance these nutrients can mean the difference between feeling strong through the finish line or hitting the dreaded wall. Let’s break it down so you know exactly what to eat, when, and why.
1. Carbohydrates — The Runner’s Primary Fuel
Carbs are your body’s preferred energy source for moderate to high-intensity running. They’re stored in the muscles and liver as glycogen, which your body taps into for quick energy.
Why Carbs Matter:
- Delay fatigue during long runs
- Maintain pace in high-intensity sessions
- Support brain function (important for pacing and coordination)
Daily Carb Targets for Runners:
- Light training (low volume): 3–5 g/kg body weight
- Moderate training (5–7 hrs/week): 5–7 g/kg
- High training (10+ hrs/week): 7–10 g/kg
Examples of Quality Carb Sources:
- Whole grains (oats, brown rice, quinoa)
- Starchy veg (sweet potato, corn, pumpkin)
- Fruits (bananas, berries, oranges)
- Legumes (lentils, chickpeas)
Pro Tip: For runs longer than 90 minutes, aim for 30–60g carbs per hour via gels, sports drinks, or easily digestible snacks.
2. Protein — The Recovery Architect
Protein doesn’t fuel your run directly — but it’s essential for repairing muscle fibers, supporting adaptation, and keeping your immune system strong. Runners who skimp on protein often see slower recovery, more soreness, and even injury risk.
Why Protein Matters:
- Repairs microtears from training
- Supports muscle maintenance (and even gains, if strength training)
- Helps regulate hormones and enzymes
Daily Protein Targets for Runners:
- General endurance: 1.2–1.6 g/kg body weight
- Heavy training or strength focus: 1.6–2.0 g/kg
Examples of Quality Protein Sources:
- Lean meats (chicken, turkey, fish)
- Eggs and dairy (yogurt, cottage cheese, whey protein)
- Plant-based (tofu, tempeh, edamame, seitan, pea protein)
Pro Tip: Distribute protein evenly across meals (20–30g per sitting) to maximize muscle protein synthesis.
3. Timing — Fueling Before, During, and After Runs
Getting the right nutrients at the right time can drastically improve performance and recovery.
Before Running
- Goal: Top up glycogen without digestive distress.
- 2–3 hrs before: Balanced meal with carbs + moderate protein, low fat (e.g., oatmeal with berries and yogurt)
- 30–60 mins before: Small carb snack (banana, toast with honey) if needed.
During Running
- Under 60 mins: Usually just water.
- Over 90 mins: 30–60g carbs/hour via gels, chews, or sports drinks.
After Running (Recovery Window)
- Goal: Replenish glycogen + repair muscle.
- Within 30–60 mins:
- 1–1.2 g carbs/kg
- 20–30g protein
- Example: Chocolate milk + banana, or chicken sandwich on whole-grain bread.
4. The Carb-Protein Synergy
Carbs and protein work best together in recovery:
- Carbs spike insulin → helps shuttle amino acids into muscle cells.
- Protein provides building blocks for repair.
- The combo speeds glycogen resynthesis, letting you bounce back faster.
Ideal Recovery Ratio: 3:1 or 4:1 (carbs:protein) after hard training.
5. Common Mistakes to Avoid
- Going too low-carb — leads to sluggish runs and slower recovery.
- Saving all protein for dinner — limits muscle repair potential.
- Ignoring post-run fueling — even a short delay can slow recovery.
- Over-relying on processed sugars — causes energy crashes and gut issues.
6. Sample Day for a Runner in Moderate Training (65 kg)
| Meal | Example | Carb (g) | Protein (g) |
|---|---|---|---|
| Breakfast | Oats + berries + Greek yogurt | 60 | 20 |
| Snack | Banana + peanut butter | 30 | 5 |
| Lunch | Brown rice + chicken + broccoli | 70 | 25 |
| Pre-run snack | Toast with jam | 25 | 3 |
| Post-run recovery | Whey protein shake + banana | 30 | 25 |
| Dinner | Sweet potato + salmon + spinach | 50 | 30 |
Final Takeaways
- Carbs fuel your performance.
- Protein repairs and builds your body.
- Timing matters almost as much as total intake.
- A smart runner fuels like they train — with purpose, consistency, and quality.
