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Macro for Running! How to Fuel Your Body for Optimal Performance

As a runner, you know how important it is to fuel your body with the right nutrients to perform at your best. But do you know what macronutrients are and how they can help you achieve your running goals?

In this post, we will explore the importance of macronutrients and how to incorporate them into your diet to improve your running performance.

What Are Macronutrients? Macronutrients are the three main categories of nutrients that provide energy to our bodies: Proteins, Carbohydrates, and Fats. Each macronutrient plays a unique role in fuelling our bodies and helping us perform at our best.


Proteins: Building Blocks for Muscle Repair and Recovery Proteins are essential for muscle repair and recovery after runs and also help maintain muscle mass. Runners require more protein than sedentary individuals to repair and rebuild muscle tissue. Good sources of protein include lean meats, fish, dairy products, nuts, and legumes.


Carbohydrates: The Fuel Source for Endurance Athletes Carbohydrates are the primary fuel source for endurance athletes like runners. They provide the energy your body needs to perform during long runs and races. Complex carbohydrates such as whole grains, fruits, and vegetables are preferred as they are slowly digested and provide sustained energy over a longer period. Simple carbohydrates such as sugar can also be used for quick bursts of energy but should be used in moderation.


Fats: Essential for Energy Storage and Hormone Production Fats are an important energy source and help with the absorption of fat-soluble vitamins. They also play a role in hormone production, which is important for runners, to regulate metabolism and aid recovery. However, not all fats are created equal. Healthy fats, such as those found in nuts, seeds, avocados, and fatty fish, are preferred over saturated and trans fats found in processed foods.


How to Incorporate Macronutrients into Your Diet Now that you understand the importance of macronutrients, especially for runners, it is important to know how to incorporate them into your diet.


A balanced diet that includes all three macronutrients is essential. Aim for 45-65% of your daily calories to come from carbohydrates, 10-35% from protein, and 20-35% from fat.

A daily example of a well-balanced meal for runners includes (used the food items keeping in mind the international readers):

  • Breakfast: Oatmeal with nuts, fruit, and milk

  • Lunch: Grilled chicken with a side of quinoa/rice/millet and vegetables

  • Snack: Greek yogurt with berries and a handful of almonds

  • Dinner: Grilled salmon with roasted sweet potato and broccoli

By incorporating the right balance of macronutrients into your diet, you can improve your running performance and achieve your goals as a runner.

Remember, Carbohydrates provide the energy you need to run, protein helps repair and rebuild muscle tissue, and fats aid in energy storage and hormone production. Aim for a balanced diet that includes all three macronutrients, and you'll be on your way to achieving your running goals.


The followings are some supporting statistics/research/studies:

  1. According to a study published in the Journal of the International Society of Sports Nutrition, endurance athletes require 1.2-1.4 grams of protein per kilogram of body weight per day for optimal muscle repair and recovery.

  2. A study published in the American Journal of Clinical Nutrition found that runners who consumed a high-carbohydrate diet (70% of total calories) performed better during a 30-kilometer race than those who consumed a low-carbohydrate diet (30% of total calories).

  3. A study published in the Journal of the Academy of Nutrition and Dietetics found that runners who consumed a diet high in monounsaturated fats (such as those found in olive oil and avocados) had improved running performance compared to those who consumed a diet high in saturated fats.

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