🏃♀️ Why Nutrition Matters for Runners
As Coach Craig and I prepare to take over as Chardon High School Boys and Girls Cross Country Programs, we are determined to focus on the little things that make a big difference. Everyone focuses on the training, not everyone focuses on fueling and recovery. As a PT who treats runners, I have seen an uptick in bone stress injuries in the last five years. The more I have studied from other experts, the more it has become clear to me that our bodies break down when they are not fueled properly. Hence, the focus on fueling. As a PT in Ohio, I also cannot give direct nutrition advice. I must go to the experts, like Registered Dieticians. Rebecc McConville is just the RD I trust as her practice specializes in treating runners. I also look to my friend, Cherise Goodrich, a Functional Health Coach to fill in a few more of the basic facts. Let’s talk.
Think of your body like a car. Training is the gas pedal. Nutrition? That’s your fuel. You can train as hard as you want, but if you’re running on empty—or under fueling—you’ll hit a wall fast.
Proper nutrition:
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Powers your workouts
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Supports muscle repair
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Prevents injuries
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Enhances recovery
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Keeps you mentally sharp
If you’re aiming to stay strong and consistent through your season, food is your best teammate.
🍽 What Should a Runner’s Plate Look Like?
The following is an example of what a runner’s plate might look like, according to my Health Coach, Cherise Goodrich:
✅ The Balanced Runner’s Plate:
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1/3 Carbs – rice, pasta, oats, fruits, potatoes
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1/3 Protein – chicken, tofu, eggs, Greek yogurt, legumes
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1/3 Color – veggies or fruit (spinach, peppers, berries)
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+ Healthy Fats – nuts, olive oil, avocado, seeds
📌 Carbs are especially important before long runs and races. Don’t skip them — they’re your body’s fastest and most efficient fuel source.
⏱ Pre-Workout Fueling: What to Eat Before You Run
What you eat 30–60 minutes before a workout will be burned off first. You need quick-digesting carbs plus protein and fat to stay energized.
🥚 Sample Pre-Workout Snacks:
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Hard-boiled eggs + sweet potato + spinach
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Half English muffin + egg
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Avocado egg salad (½ avocado + 2 eggs)
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Mini chicken + veggie salad
🚫 Skipping meals before a run is a shortcut to fatigue and burnout.
🥤 Post-Workout Recovery: Rebuild + Replenish
After your run, your muscles are depleted. You need carbs to restore glycogen and protein to rebuild muscle tissue. This window is crucial for recovery, especially if you’re training again the next day. Aim to refuel within 30 minutes of finishing your run.
🍓 Recovery Meal Ideas:
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Chocolate milk or fruit + Greek yogurt smoothie
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PBJ sandwich
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Protein bowl with rice, avocado, veggies
💧 Electrolytes matter too. Runners training longer than 90 minutes — or in the heat — should replenish sodium, potassium, and magnesium.
❗ Signs You May Be Under fueling
The following information comes directly from Rebecca’s PDF written for coaches. As I mentioned, Rebecca McConville is a sports registered dietitian and author of Finding Your Sweet Spot. I highly recommend this book for all young athletes, especially females. She says, not eating enough, especially during peak training weeks, can sneak up on even seasoned athletes. According to Rebecca McConville, watch for these RED-S warning signs (Relative Energy Deficiency in Sport):
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Fatigue or sluggishness
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Getting sick often
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Missed or irregular periods (female athletes)
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Brain fog or mood changes
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Bone stress injuries
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Obsession with “earning” your food
📣 These are not signs of being tough — they’re signs your body is asking for help.
🍌 What Extra Fuel Actually Looks Like
As your mileage and intensity go up, so do your energy needs.
Changes in activity require changes in nutrition. The following situations all indicate a need for an EXTRA 100 calories per day:
- 15-minute increase in training session
- 5-mile increase in weekly mileage
- Increased training intensity (> RPE)
Quick Fuel Boost Examples (via Rebecca McConville):
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+100 cal = 1 banana, 1 tbsp peanut butter, 14 almonds
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+250 cal = smoothie, muffin, 16 oz juice
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+500 cal = bagel + cream cheese, large waffle + peanut butter
📊 Use this guide to adjust your meals as training demands grow.
🥗 Healthy Habits for Everyday Nutrition
Fueling isn’t just about race day. It’s about how you eat every day.
Daily Nutrition Tips:
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Eat protein at every meal and snack
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Fill half your plate with fruits/veggies
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Don’t fear healthy fats
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Drink water — aim for half your bodyweight in ounces per day
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Don’t skip meals; eat every 3–4 hours
🚫 Sugar Watch: Hidden Sources to Watch Out For
Runners sometimes rely too heavily on sugary drinks and snacks. While they can help during a long run, overdoing them can interfere with steady energy and performance.
Sneaky Sugar Stats:
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6 tsp: recommended daily added sugar limit
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8.5 tsp: in a 20 oz Gatorade
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16.5 tsp: in a 20 oz Coke
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Refined carbs (white bread, processed snacks) = sugar in disguise
💡 Sports drinks are for sports — not for sipping all day.
🏃♂️ Build Your Runner’s Pantry
Inspired by McConville’s “Traveling Pantry,” here are smart items to keep in your gym bag or backpack:
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Pre-run: Banana, granola bar, English muffin
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Post-run: PBJ, chocolate milk, trail mix
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In-run: Chews, gels, salted pretzels
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Electrolytes: Pickle juice, coconut water, salty snacks
📣 Final Thoughts: Food Is Fuel, Not a Reward
At the end of the day, strong runners are well-fueled runners. When you eat to perform, you recover faster, feel stronger, and enjoy running more.
🗣 As Rebecca McConville says:
“Plan your fuel like you plan your training.”
“Food is fuel — not a reward.”
✅ Call to Action
Want help personalizing your fueling strategy or curious about signs of underfueling?
📩 Reach out to our team at Fit 4 Life Physical Therapy. We specialize in helping runners thrive through smart movement, recovery, and performance nutrition.
💬 Contact us today or visit us in person to get started!
