By Karin St. Aubin, NASM Certified Personal Trainer, NASM Certified Nutrition Coach, Ultramarathoner

Welcome to the world of endurance running, where the miles are long, the sweat is real, and the sense of accomplishment is unparalleled. As a fitness trainer for endurance runners, I understand that nutrition plays a crucial role in your performance, and eating like a champion can make all the difference. In this blog post, we will explore the key aspects of fueling your endurance runs, so you can conquer the trails, roads, or tracks with gusto.

Before we dive into the nitty-gritty, let’s talk about the importance of fueling for endurance runs. Just like a car needs gas to keep running, your body needs proper nutrition to perform at its best during those long miles. The right fuel can help you sustain energy levels, improve recovery, and enhance overall performance. So, let’s get to the juicy part – what should you eat to fuel like a champion?

  1. Carbs are King: Carbohydrates are the primary source of energy for endurance runners. They provide the fuel your muscles need to keep going, especially during prolonged exercise. So, make sure to load up on healthy carbs such as whole grains, fruits, vegetables, and legumes. Avoid refined carbs and sugary treats, as they can cause energy crashes and leave you feeling sluggish.
  2. Protein Power: Protein is essential for muscle repair and recovery. Including lean sources of protein in your diet, such as chicken, fish, tofu, beans, and dairy products, can help repair muscle tissues, reduce muscle soreness, and promote muscle growth. Don’t forget to spread out your protein intake throughout the day, as it can help maintain muscle synthesis and optimize recovery.
  3. Healthy Fats: Don’t be afraid of fats! Healthy fats, such as avocados, nuts, seeds, and olive oil, are an excellent source of sustained energy and can also aid in reducing inflammation. Including these in your diet can help you stay satiated and provide the necessary fuel for those long runs.
  4. Hydration: Staying hydrated is crucial for endurance runners. Dehydration can lead to fatigue, cramping, and poor performance. Make sure to drink water regularly throughout the day, and also during your runs. For longer runs, consider sports drinks or electrolyte supplements to replenish lost electrolytes and maintain hydration levels.
  5. Timing is Everything: When it comes to fueling your runs, timing is crucial. Eating a balanced meal or snack 2-3 hours before your run can help you avoid uncomfortable digestive issues during your run. If you need to eat closer to your run, opt for a light, easily digestible snack like a banana, yogurt, or a small handful of nuts.
  6. Recovery Nutrition: Your post-run nutrition is equally important for optimal recovery. After your run, make sure to replenish your glycogen stores with carbohydrates and aid muscle repair with protein. Chocolate milk, Greek yogurt with fruits, or a smoothie with protein powder, fruits, and greens can be excellent options for post-run recovery.
  7. Listen to Your Body: Everyone is different, and what works for one runner may not work for another. Pay attention to your body’s signals and experiment with different foods to find what fuels you best. Keep a food diary and make note of how different foods affect your energy levels and performance.
  8. Seek Professional Guideanc: If you’re unsure about your nutrition needs or have specific dietary restrictions, consider consulting a registered dietitian or sports nutritionist. They can provide tailored advice based on your individual needs and goals.

In conclusion, eating like a champion is essential for fueling your endurance runs. Remember to prioritize carbohydrates, protein, healthy fats, and hydration in your diet, time your meals and snacks strategically, and listen to your body. Don’t be afraid to seek professional guidance if needed. With the right fueling strategy, you can optimize your performance and conquer those long miles like a true champion.

As a fitness trainer for endurance runners, I always recommend staying up-to-date with the latest research and expert advice on nutrition for endurance athletes. One great resource to check out is the “Sports Nutrition for Endurance Athletes” book by Monique Ryan, a renowned sports dietitian who provides practical advice on fueling for endurance sports.

Remember, the key to eating like a champion is finding what works best for you. It may take some trial and error to determine the optimal fueling strategy for your body and running routine. Be mindful of how different foods affect your energy levels, performance, and recovery, and make adjustments as needed.

And finally, let’s not forget to have some fun with our fueling! Endurance running can be tough, but it’s also a journey filled with joy, challenges, and accomplishments. Experiment with different foods, try new recipes, and enjoy the process of fueling your body like a true champion.

So, whether you’re gearing up for a marathon, training for an ultra, or simply enjoy hitting the trails for long runs, remember that proper nutrition is a vital component of your performance. With the right fueling strategy in place, you’ll be well-equipped to tackle any challenge that comes your way and reach new heights in your endurance running journey.

Fuel up, lace up those running shoes, and keep on running like the champion that you are! Happy trails and bon appétit!

Photo By:RUN 4 FFWPU. Obtained via