Useful nutritional tips for endurance runners

Importance of macronutrients

Endurance runners must manage their carbohydrate, protein and fat intake to support their efforts. Carbohydrates are the main source of energy for runners and should be consumed in adequate quantities before, during and after running. Protein is essential for recovery and rebuilding muscle tissue, while healthy fats provide long-term energy.

Pre-race nutritional planning

In the days before a race, it is important to increase your carbohydrate intake to replenish glycogen stores. Avoid high-fiber foods and dairy products, which can cause digestive problems.

The day before the race: Focus on easily digestible foods that are high in carbohydrates and low in fiber. Avoid dairy products and high-fat foods.

The day of the race: consume a carbohydrate-rich breakfast 2-3 hours before departure. An example would be a combination of oatmeal with bananas and honey. If your departure is early in the morning, opt for a light breakfast, followed by an energizing supplement such as a gel or an isotonic drink.

Nutrition during races

During endurance racing, it is essential to maintain a constant supply of energy to prevent exhaustion. Carbohydrate intake should be around 60-90 grams per hourdepending on the intensity and duration of the effort.

Shorter hauls (up to 2.5 hours): Focus on consuming isotonic drinks and energy gels. They are easy to digest and provide quick energy.

Longer hauls (over 2.5 hours): Includes solid foods such as energy bars, dried fruit and honey bread. At gas stations, opt for salty foods like boiled potatoes and crackers to prevent electrolyte imbalances.

Hydration

Adequate hydration is critical to the performance of endurance runners. Dehydration can lead to reduced performance and health problems. During competitions, drink fluids regularly and monitor your intake to ensure you don’t drink too much or too little.

Before the race: Hydrate well 24 hours before the start, but avoid excessive consumption of liquids in the last hours before the race.

During the race: Consume water and isotonic drinks in small and regular quantities, approximately 500-750 ml per hour, depending on environmental conditions and level of effort.

Post race recovery

Adequate recovery is just as important as pre- and intra-race nutrition. In the first 30 minutes after the race, eat foods rich in carbohydrates and proteins to replenish glycogen stores and support muscle repair.

Immediately after the race: A recovery shake containing carbohydrates and proteins is ideal to start the recovery process.

The first hour after the race: Continue to eat easily digestible foods such as fruit, yogurt and protein bars.

In the next 24 hours: Maintain a balanced, nutrient-rich diet to support full body recovery. Include meals with lean proteins, complex carbohydrates and vegetables to ensure optimal recovery.

Practical advice

Test foods and supplements during workouts: Don’t experiment with new foods or supplements on race day. During long workouts, try different foods and supplements to find what works best for you.

Detailed nutritional planning: Before a big race, plan your nutrition in detail, including what you will eat and drink at fuel stations. Be prepared to adjust your plan based on race day conditions.

Listen to your body: Pay attention to your body’s signals. If you experience gastric discomfort or other problems, adjust your diet and hydration accordingly.

Nutrition for endurance runners is essential for performance and recovery. Proper macronutrient management, adequate hydration and detailed nutritional planning before, during and after races can make the difference between a successful race and a challenging one. Testing and adapting your nutritional plan individually, based on experience and body feedback, is the key to maximizing performance and minimizing the risks associated with prolonged effort. By following these tips and listening to their bodies, endurance runners can reach new heights in their athletic performance.