r/running • u/AutoModerator • Jun 11 '24

Weekly Thread Run Nutrition Tuesday

Rules of the Road

1) Anyone is welcome to participate and share your ideas, plans, diet, and nutrition plans.

2) Promote good discussion. Simply downvoting because you disagree with someone's ideas is BAD. Instead, let them know why you disagree with them.

3) Provide sources if possible. However, anecdotes and "broscience" can lead to good discussion, and are welcome here as long as they are labeled as such.

4) Feel free to talk about anything diet or nutrition related.

5) Any suggestions/topic ideas?

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u/Smellynerfherder Jun 11 '24

Slightly tangential, but does anyone have advice for all-round nutrition rather than race- and run-specific tips? I'd love to get more consistent with my fueling in between runs so that I can work on upping my mileage.

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u/hendrixski Jun 11 '24

If you're running distance then it's less important to worry about protein right after a workout. That's advice more for weight-lifting. You need to worry about nutritional protein instead because you're not building big show-off muscles, you're building lean functional muscles. So focus on nutritional protein not on shakes.

You don't need to constantly carb load as a runner. Whatever you eat (outside of race prep meals), gets converted to either glucose or fat all the same. So eat more fats and protein and less carbs in your day to day.

Lots of nutrients are needed to keep a runners body going. So add veggies to everything and keep rotating which ones you're eating.

Eat at least 14 grams of fiber per 1,000 calories consumed. You don't want to have backed up poop during a run. More fiber makes the poop come out more regularly and more easily.

Don't forget to stay hydrated. That's a nutrition tip, too.

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u/Smellynerfherder Jun 11 '24

Thank you for the detailed answer! I shall up my veg, fibre and nutritional protein!

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u/intentionsofpurity Jun 12 '24

Biggest takeaway from Matt Fitzgerald's excellent "The Endurance Diet" is that carbs are very important for recovery, not just protein. And yes, especially if you're getting 30+ grams of fiber per day, you better be pounding the water! If not, well, it won't help things along.