Do Runners Need More Carbs or Protein?

Good nutrition is important for everyone, especially runners, because it helps ensure your body has what it needs to maximize performance. 

Carbohydrates are the body’s main fuel source. Protein is important for muscle repair and maintenance after running. 

Runners need both carbs and protein. Let’s take a closer look at why and just how much of these essential macronutrients runners need. 

Carbohydrates for Runners

Don’t be afraid of carbs.Carbohydrates are the primary source of fuel for the body. When you eat carbohydrates, your body breaks them down into glucose, which is then used to fuel your muscles.

Runners burn glucose before, during, and after a run. Eating carbohydrates before a run can help ensure that your body has enough energy to perform at its best. Consuming carbohydrates during and after a run helps replenish glycogen stores and aid in muscle recovery.

How many grams of carbohydrates do runners need? It depends on a few factors: body weight, training intensity, and duration of your run. As a general rule, runners should aim to eat 2.7 to 4.5 grams of carbohydrates per pound of body weight per day. For example, if you weigh 150 lbs, you should try to consume between 405 and 675 grams of carbohydrates a day.

But not all carbohydrates are created equal. Choose ones that are dense, complex, and packed with micronutrients. 

Here are 3 great sources of carbohydrates for runners:

1. Sweet potatoes. Sweet potatoes are an excellent source of complex carbohydrates, fiber, and vitamins. They're also rich in beta-carotene, which has been shown to reduce inflammation and support immune function.

2. Oatmeal. Oatmeal is a great source of complex carbohydrates, which provide the energy runners need to power through their workouts. It's also high in fiber, which can help regulate digestion and keep you feeling full.

3. Bananas. Bananas are a runner's best friend because they're rich in potassium, which helps regulate muscle function and prevent cramping. They're also a good source of easily digestible carbohydrates, making them an ideal pre-run snack.

Pro Tip:  Make sure to eat a small amount of carbs 30 minutes to 1 hour before your runs to help prevent “hitting the wall.”

Protein for Runners

Protein is an essential nutrient for runners because it plays a crucial role in the muscle repair and growth that happens during the post-exercise recovery process. This, in turn, helps improve endurance.

Some easy sources of protein for runners include:

• Lean meats such as chicken, turkey, and fish

• Plant-based sources such as beans, lentils, nuts, and seeds

• Dairy products such as milk, yogurt, and cheese

• Eggs

How much protein do runners need? This also varies depending on several factors: body weight, training volume, and training intensity. A general recommendation for endurance athletes is to consume 1.2-1.7 grams of protein per kilogram of body weight per day. For example, a 68 kg (150 lb) runner would need to consume between 82 and 116 grams of protein per day.

Spread out your protein intake throughout the day, rather than consuming it all in one meal. Your body can only absorb 20-25 grams of protein in one sitting. 

Pro Tip:  Make sure to eat some protein after your runs to help kick-start muscle recovery.

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