Whatever your running goals, fuelling your body properly is key to unlocking your full potential. As you reach your 20s and 30s, understanding your body’s nutritional needs is vital for keeping up your energy levels, running for longer and recovering faster.
We’ve got all you need to know about essential macronutrients, hydration and supplement you need to keep you running at your best – standby for a fact drop!
Macronutrients: The Power of Three
You’ve probably heard that not all calories are created equal. The three macronutrients – that is, carbohydrates, proteins, and fats – each play an important role in supporting your performance as a runner.
Carbohydrates: a runner’s best friend
Carbs are a runner’s primary energy source. When you run, your body breaks down carbohydrates into glucose, which fuels your muscles. In your 20s and 30s, your metabolism is still pretty efficient at processing carbs, but your needs might vary depending on how hard you’re working out and for how long.
Carbohydrates to fill up on:
- Whole grains like oats, quinoa and brown rice
- Fruits like bananas, apples and berries
- Starchy vegetables like sweet potatoes and butternut squash.
Quick tip: Include some carbs in your pre-run snack. A banana with peanut butter or a slice of wholegrain toast with jam is a great choice. More pre-run nutrition tips and ideas here.
Protein: for recovery and muscle repair
After intense runs, your muscles need protein to repair and rebuild to prevent soreness and injury. In your 20s and 30s, muscle mass is at its peak, so it’s important to build and maintain it – and protein can help.
Proteins to prioritise:
- Lean meats like chicken and turkey
- Plant-based proteins like beans, lentils and tofu
- Greek yogurt, cottage cheese and eggs.
Quick tip: Aim to have a protein-rich snack or meal within an hour of finishing your run – smoothies are a great option.
Healthy fats: long-term energy
While carbs provide quick-release energy, fats offer longer-lasting fuel – important for longer runs. Healthy fats also help with joint health and overall inflammation, which is crucial for post-run recovery.
Healthy fats to enjoy:
- Avocados
- Nuts and seeds
- Olive oil and coconut oil
- Fatty fish like salmon and mackerel.
Quick tip: 20-35% of your daily calories should come from healthy fats to keep you feeling full and your energy levels high.
Hydration: more than just water
What you drink is just as important as what you eat. When you run, you lose water and electrolytes through sweat, which can have a negative impact on your performance and recovery if not replenished.
What to drink:
- Water. The best choice for short runs (under an hour).
- Electrolyte drinks. For longer runs (over an hour), opt for a drink that replenishes electrolytes like sodium, potassium, and magnesium.
Quick tip: Make a habit of hydrating before, during, and after your run. We’ve got more hydration advice – including how much, when and how often – here.
Running with a bottle can be a great way of staying hydrated on the move, we recommend The Great Run handheld running bottle, perfect for events, daily jogs, long-distance training or simply staying refreshed on the go. Get yours here.
Supplements: supporting your training
Although our official wellness partners Solgar take a ‘lifestyle and diet first’ approach, certain supplements can support runners with particular needs or challenges and provide an extra edge when it comes to running performance and recovery.
Common Supplements:
- Protein powder: Ideal for those who want an extra protein boost, especially post-run.
- Magnesium citrate: Cutting down on caffeine and screen time not helping? This supports the nervous system to switch off for better, more restorative sleep.
- Vitamin D: Supports the immune system and muscle function. Known as the ‘sunshine vitamin’, it’s difficult to get enough of it through diet alone in the UK.
Check out more supplements advice from Solgar here.
And finally…
Just because you’re a young runner doesn’t mean you can forget nutrition and hydration. To stay energized, smash your goals and recover properly, the right fuel plan will have you feeling – and performing – better. On your marks, get set, let’s eat!
