8 Nutrition Tips for Runners

Fueling your body well is just as important as getting the miles in. With all the advice out there on what to eat, when to eat, and which supplements to take, it’s easy to feel overwhelmed. To help simplify things, here are 8 tips on nutrition you may not have heard before:

1. Eat according to the terrain, not just the miles: routes with lots of elevation gain demand more glycogen and leg power, meaning you should slightly up your carb and protein intake before and after hill sessions to help replenish muscle energy faster.

2. Add in sodium, not just water: hydration isn’t only about water intake, but also electrolyte balance. I love SaltStick tabs and usually take one before I run, and one after about 45 minutes into a run. 

3. Protein sources: Your muscles respond better when amino acids come from variety, think eggs, quinoa, lentils, Greek yogurt, salmon, or tofu, rather than the same shake daily.

4. The ultimate pre-workout combo: Caffeine and carbs. Caffeine increases fat utilization and glycogen efficiency. Pair a small cup of coffee with a banana or toast 30–45 minutes before a long run for sustained energy. Remember, simple carbs work BEST before runs or workouts (easily digestible carbs). 

5. Protein before bed: whether the protein is in raw food, or a shake, consuming protein before you sleep, especially after a hard workout, helps increase protein synthesis for recovering muscles. 

6. Eat colorfully for recovery: Every pigment has a purpose: red (anti-inflammatory), orange/yellow (immune support), purple (antioxidant). The more color in your plate, the faster you repair post-run damage.

7. Pair Vitamin C with Iron: If you’re eating plant-based iron sources (like spinach or lentils), pair them with vitamin C-rich foods (like bell peppers or citrus) to help increase iron absorption up to 3x, improving oxygen transport.

8. Collagen: Taking collagen 30–45 minutes before running (paired with vitamin C) can support tendon and ligament integrity, which is helpful for injury prevention over high mileage weeks.

The Bottom Line

Nutrition doesn’t have to be complicated—it just has to work for you.
Start small, experiment with what feels best, and remember that fueling well is part of training smart.