nutrition for runners

Good nutrition for runners involves fueling the body with a balance of carbohydrates for energy, proteins for muscle repair, and healthy fats for sustained performance. Carbohydrates—like fruits, grains, and vegetables—are the primary energy source, especially before runs. Proteins, such as lean meats, beans, and dairy, support muscle recovery after activity. Healthy fats from nuts, seeds, and avocados help maintain energy levels. Hydration is also crucial; drinking water regularly prevents dehydration and aids performance. Eating a varied, balanced diet tailored to your training volume helps optimize endurance, reduce injury risk, and promote overall health.