The Science of Fuel: Optimising Nutrition for Runners

Every elite runner knows that speed, endurance, and recovery are directly influenced by nutrition.

Whether you’re chasing a marathon PB, hitting the track, or tackling ultramarathons, what you eat—and when—can make or break your performance.

As a sports nutrition expert, I’m passionate about the science behind fueling for peak performance. Nutrient timing isn’t just a bonus—it’s a necessity for runners who want to avoid the wall and recover like pros.

Why Nutrition is Critical for Runners

Running depletes glycogen stores, breaks down muscle fibers, and increases oxidative stress. Without proper fuel and recovery, you risk hitting the wall, excessive fatigue, and injury.

Nutrient Timing for Running Performance

⏳ Pre-Run Nutrition: Aim for a high-carb meal 2-4 hours before your run to maximise glycogen stores. The closer your meal is to your run, the more easily digestible food you are looking for (think white and light). A quick banana or rice cake 30-60 minutes pre-run provides an extra boost.

🏃‍♂️ During Performance: Long-distance runners (90+ minutes) should refuel every 30-45 minutes with electrolyte drinks, or easily digestible carbs to sustain endurance.

⚡ Post-Run Recovery: The first 30-60 minutes post-run is the golden window to replenish glycogen and kickstart muscle repair. A 3:1 carb-to-protein ratio works best—think protein smoothies, or balanced meals with whole grains and lean protein.

Personalised Nutrition for Elite Running Performance

Every runner’s needs vary based on their training load, goals, and metabolism. My customised nutrition plans help athletes perform at their best with strategic fueling strategies.

✅ Optimised macronutrient intake for endurance and recovery

✅ Race-day fueling strategies to avoid the dreaded wall

✅ Hydration & electrolyte plans to prevent cramping and fatigue

✅ Recovery-focused protocols to reduce soreness and inflammation

Elite performance or a sluggish race? You decide. Let’s fine-tune your nutrition for peak running success! Reach out for a personalised plan today!