Fuelling Your Run: A Personal Trainer's Guide to Peak Performance

As a personal trainer specialising in endurance athletics, I've seen countless clients transform their running journey through proper nutrition. While many focus on the latest running gear or training techniques, the real game-changer often lies in what fuels your body. 

Let's explore how to optimise your nutrition for peak running performance.

Now what is a nutrition plan for runners? Before you can create a plan, you need to understand and address a crucial aspect many runners overlook… baseline nutrition. Just as you wouldn't start your day without a multivitamin or immune booster, you shouldn't hit the pavement without proper nutritional preparation. 

Many runners focus solely on carbohydrates while neglecting other essential nutrients, including vitamin C and other immune-supporting compounds. So with that said lets look at understanding our energy systems.

Running primarily targets the aerobic system, requiring steady, long-duration energy. Think of your body like a hybrid car - it needs the right fuel mixture to perform optimally. While sipping on vitamin water during training might help with hydration, your body's energy systems need more substantial fuel sources.

So with this said you may be thinking What is the best nutrition for a regular runner? And What diets do successful runners maintain? And what is a nutrition plan for runners?

Let's break it down into macronutrients. 

Carbohydrates: Your Primary Fuel Source

There are two main types of carbohydrates:

Simple Carbohydrates:

• Quick-release energy

• Perfect for short bursts

• Ideal for sprint sessions

These carbohydrates can be found in whole foods such as tropical fruit from your fruit platter or fruit bowl.

Complex Carbohydrates:

• Sustained energy release

• Essential for long-distance performance

• Better blood sugar stability

These carbohydrates can be found in whole grains and vegetables, they be roasted vegetables, frozen vegetables or fresh vegetables.

What are the best carbs for runners?

This depends on the nature of the run. Complex are ideal for long distance running, while simple carbs are optimal for sprints.

Fats:

While carbohydrates are the number one energy source for running, fats can also be utilised as a slow energy release as they metabolise slower. They can be found in olive oil, nuts or nut butters such as Bega peanut butter and avocado. 

Protein:

While protein will be used as energy while running, it is essential for your body’s recover after your run. Whether it is consumed through whole foods such as meat or supplements such as WPI protein powder, whey protein powder, vegan protein powder, casein protein powder or even protein water, protein will repair any muscle fibre damage and even increase your muscle mass. 

While whole foods should form your nutritional foundation, strategic supplementation can also aid with performance.

These supplements include:

• Immune booster supplements before high-intensity training

• Vitamin C for recovery support

• Multivitamin for baseline nutrition

• Electrolyte-enhanced vitamin water for hydration

So, whether you're a seasoned marathoner or just starting your running journey, proper nutrition can make the difference between just finishing and finishing strong. Remember, your body is your most important piece of equipment - fuel it accordingly.

Just as you wouldn't skip your multivitamin or immune booster, don't skip proper nutrition. Your running performance depends on it. Lace up, fuel up, and get healthy!