TOP 5 RUNNING NUTRITION TIPS

Happy New Year Everyone 💪

As we welcome in the New Year it's the perfect time for you to set new running goals for 2025‼️ To help you achieve your goals, we’ve compiled the TOP 5 RUNNING NUTRITION TIPS that will enhance your training, accelerate recovery, reduce the risk of injury, and boost your overall performance 🙌

  1. Understand your calorie and macronutrient breakdown 🍌

  2. Fuel timing matters ⏱️

  3. Practice and fine tune your race day nutrition 🏃‍♂️🏁

  4. Stay hydrated and replace electrolytes 💧

  5. Safe supplement use 💊


#1 Understand your calorie and macronutrient breakdown 

  • Carbohydrates: Your primary fuel source– especially as endurance runners. Think whole grains, fruits, vegetables, and starchy foods 🍌

  • Protein: Crucial for muscle repair and recovery. Include 1.2-2.0 grams per kilogram of body weight daily. Aim for lean protein sources such as fish, chicken, turkey, low-fat dairy and plant-based proteins 🍳

  • Healthy Fats: Provide energy and support overall health. Prioritize healthy unsaturated fat sources such as avocados, nuts, seeds, olive oil, and fatty fish 🥑

  • The Athlete's Plate: A visual tool designed for athletes to adjust their nutrition to variable training loads. Available to view/download at  https://swell.uccs.edu/theathletesplate 🍽️

#2 Fuel timing matters - when you eat can be just as crucial as what you eat.

  • Before: In the 36-48 hours leading up to a race, consider carb loading to maximize glycogen stores. Before a run, opt for a high-carb meal that’s low in fiber and fat to minimize the risk of GI discomfort

  • During: For runs lasting over an hour, aim to fuel consistently with ~60 grams of carbohydrates per hour. For exercise exceeding 2.5 hours, increase intake to up to 90 grams per hour to sustain energy.

  • After: Refuel within 30-60 minutes post-run. Prioritize a combination of high-quality protein and carbohydrates to support muscle recovery and replenish glycogen stores.

#3 Practice and fine tune your race day nutrition
Race day is not the time to experiment! Every runner is unique, so use your training to discover what works best for your body. Try out different fuel options—gels, chews, and drinks—to identify what your stomach tolerates and establish your ideal fueling routine. Aim for ~60-90g of carbohydrate per hour, 400-500mg of sodium per hour and 2 cups (16 oz)  of water per hour. Need help crafting a race day fuel plan? Don’t hesitate to reach out at [email protected]. 

#4 Stay hydrated and replace electrolytes 

  • Before: Drink 16 oz of water 2-3 hours before your run.

  • During: For runs longer than an hour, drink around 8 oz of fluids every 20-40 minutes. Opt for electrolyte drinks to replace sodium, potassium, and magnesium lost through sweat.

  • After: Replenish fluid and electrolyte losses as soon as possible. For every pound of body weight lost during exercise, drink 16-24 oz of fluids and consider using electrolyte drinks after longer runs. Throughout the day, continue hydrating intentionally and remember that electrolytes can also come from food.

#5 Safe supplement use - prioritize whole foods first and consider supplementation if your diet isn’t meeting your needs.

  • Choose 3rd Party Tested Products: Avoid unregulated supplements and look for 3rd party testing such as NSF Certified for Sport to ensure safety and quality.

  • Exercise caution: Only use micronutrient supplements (e.g., multivitamins, iron, etc.) if advised by your healthcare professional.

  • Some popular supplements: Electrolytes, protein powder, caffeine, omega-3s and creatine. 

  • Contact us directly at [email protected] to learn how to safely incorporate supplements to enhance your performance and recovery 👏


As Performance Dietitians, our mission is to support your performance goals ✅ Feel free to reach out with any nutrition-related questions you may have 👍

Happy fueling everyone 😊

From your Endorphins Performance Nutrition Team ⚡💙