Jotting Jogger
Published in

Jotting Jogger

6 Amazing Running Nutrition Tips to Try Right Now

Want to know the best running nutrition tips that every runner should try? These are the tested and approved running nutrition tips you need to know about.

running nutrition tips
Photo by Brooke Lark on Unsplash

Taking an interest in your nutrition is incredibly rewarding, and I love to experiment with different superfoods and recipes in order to optimize my performance. Over the past few years, I have tried my fair share of nutritional meals and nutritional recipes.

Believe me, there have been great results and others… not so much. As a foodie and nutrition enthusiast myself, I am giving you the top running nutritional tips I swear by.

Top Running Nutrition Tips:

To start, I suggest creating a food journal or recipe book to keep track of what you have been adding to your diet. That way, after a few weeks, you can determine what is working for your performance and what isn’t.

You can even begin to see what foods may be causing inflammation and what foods need to be eliminated from your diet going forward.

I purchased a simple food recipes binder and binder tabs to get started.

When I created this nutritional recipe binder, I knew that I wanted to have it for a long time, so I justified spending a bit of money on it so that it would last. I found this unique 3 Ring Full Page Recipe Binder on Amazon, but I’m sure multiple online stores would have a similar version of this!

I also fell in love with these custom Preprinted Cookbook Index Dividers from Amazon as well, but there are so many options to choose from online. The point I am trying to make is to be as organized as possible. That way, you can get a sense for what works and what does not!

Running Nutrition Tip #1: Look for Foods Rich in Vitamins and Minerals

In other words, supplement your supplements! Supplements are a great way to get your vitamin intake in, but nothing beats the real thing.

Some superfoods which come to mind are deaf leafy greens (think: kale, spinach, collard greens). Berries are also a nutritional powerhouse! Legumes have also earned the title of being a superfood as there loaded with nutrients. Nuts and seeds are another way to meet your protein needs for vegetarian runners.

I also LOVE cooking with turmeric. Tumeric contains curcumin, a substance with powerful anti-inflammatory and antioxidant properties. Below is a great Simply Organic Turmeric Root Ground to add to your meals, available on Amazon.

Tip #2: Drink Plenty of Water

I cannot stress this enough! Water makes up almost 60 percent of your body weight. Aim to drink a pint of water before your workouts and about a half of that amount for every 30 minutes of exercise.

As your body’s most essential nutrient, water gives you an energy boost and provides more mental clarity throughout your runs and your work day.

I have gotten into the habit of drinking 32 oz when I first wake up, and I swear by this practice! It sometimes gives me the energy to start my day without a cup of coffee.

Cute and motivational water bottles such as this 32oz Leakproof BPA Free Drinking Water Bottle with Time Marker & Straw from Amazon make it trackable throughout the day. I love to goal set, so this makes drinking water an achievable challenge.

Tip #3: Understand the Importance of Main Meals

Sure, snacking is great. Don’t get me wrong, I love to snack. However, whole meals is super important for sustaining a consistent running regimen. Particularly on hard training days, aim for foods high in carbohydrates.

Think foods such as quinoa, sweet potatoes, brown rice, beans, and of course, a classic favorite being pasta.

Be sure to make a mental note of the fat content contained in your carbs of choice. Some foods, such as granola, lasagna and croissants can set you back instead of forward.

This is where the importance of having a nutritional recipe cookbook or food journal comes into play!

This BetterBody Foods Organic Quinoa from Amazon is a solid choice for a week night dinner along with some vegetables of your choice.

Tip #4: Eat Before You Run

I don’t follow this tip as religiously as I know I should, but properly fueling yourself before a run is essential for improved performance.

As a general rule, make sure to have eaten a meal roughly 2 hours before your run or a snack about 1 hour before you take off for your workout.

Particularly before a race in the early mornings, I will opt for a banana or one of my favorite nutritional bars for quick and functional calories.

These RXBAR Variety Packs are a staple at my house. A family favorite, and in multiple flavors, I suggest you give these bars a try before heading out for your next run!

Tip #5: Don’t Skip Your Rest Day

This may sound silly to emphasize, but sometimes runners do not know when to stop. Rest is essential to avoid overtraining and overuse injuries.

By continuing to push yourself, you will only break down your body further. I often find myself hungrier on rest days than during a day with an intense workout. Our bodies’ hormones and blood flow actually can surpress our appetite when and after we workout.

This is okay, and it is normal.

Our bodies’ hormones and blood flow actually can suppress our appetite when and after we workout.

Tip #6: Consume Caffeine, But In Moderation

Caffeine can certainly enhance performance, but only to an extent. Too much caffeine can lead to unnecessary jitters and a mid-afternoon unwanted crash.

It is important to experiment with caffeine during your training days to see what works best for you. For me, I tend to drink 1–2 cups of coffee mid-morning, and find myself set for the day. If I choose iced coffee, I will only consume 1 cup in the morning.

Finding your balance is crucial as every body is so unique!

I have loved La Colombe Cold Brew Coffee ever since I worked in D.C. post-grad, and I am so happy their coffee is available on Amazon! They are one of my favorite cold brew coffee roasters for sure.

This post may contain affiliate links, which means I’ll receive a commission if you purchase through my link, at no extra cost to you. Please read full disclosure here.



Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store
Danielle DiPre

Danielle DiPre

How To Start Running When You Hate It | Helping you find motivation from within. Get 5 free workout templates: