Nutrition might seem like a mere supporting actor, yet when misused, it can significantly affect a runner’s training and competitive performance.

Every runner has unique tastes and dietary preferences, but a few fundamental principles can help athletes optimize energy levels and prevent digestive troubles. According to Runner’s World, there are five common dietary mistakes that runners often make – along with practical solutions.

1. Mismatched Nutrient Intake and Timing

Many athletes believe that simply eating more is sufficient, without paying attention to calorie counts, nutrient composition, or aligning meal times with training intensity. Some may consume too little, leading to energy deficits, while others overindulge, slowing down recovery or even gaining weight. Moreover, eating too close to a workout can result in an upset stomach, and skipping meals for extended periods can leave the body drained. To remedy this, it is crucial to fine-tune both the quantity and timing of food intake in order to discover what your body can best absorb. Seeking guidance from a nutrition expert can also help tailor a diet plan that suits your unique physique.

2. Lack of Variety in Food Choices

Sticking to a monotonous diet might cause the body to miss out on essential vitamins and minerals, resulting in fatigue and a weakened immune system. Constantly eating the same types of food can also lead to boredom and disinterest. Diversifying your meals or combining different nutrient sources—proteins, carbohydrates, and beneficial fats—can greatly improve overall performance. For long-distance runners, becoming familiar with sports nutrition products such as gels, energy bars, or sports drinks can be advantageous. A varied menu not only keeps things interesting but also equips you to better adapt during a race.

3. Inadequate Energy Replenishment After Workouts or Races

Many runners either skip meals or eat only minimally after exercise, failing to provide their muscles with the necessary calories and nutrients for recovery and growth. This neglect can lead to prolonged fatigue and muscle soreness, hampering subsequent training sessions. It is essential to have a light snack shortly after running—ideally within one hour of finishing your workout—with a commonly recommended intake of around 200 calories. A balanced blend of carbohydrates and protein will aid in optimizing muscle recovery.

4. Not Adjusting the Nutrition Plan to Fit the Workout

Neglecting to adapt your dietary plan to the demands of different training sessions can increase the risk of digestive discomfort. For instance, during high-intensity runs, blood is diverted from the digestive system to the muscles to supply oxygen. Consequently, eating heavy or hard-to-digest foods before such workouts may result in bloating, discomfort, or even nausea. It is advisable to stick to light, easily digestible foods prior to a gentle run. For moderate or high-intensity sessions, opt for choices like bananas, white bread, or oatmeal, while avoiding high-fiber, fatty, or spicy foods that could upset your stomach.

5. Waiting Too Long to Replenish Energy During Long Runs

In extended training sessions, many runners make the mistake of waiting until they feel hungry or fatigued to start refueling. This delay can cause the body’s glycogen stores to deplete, resulting in exhaustion and diminished performance. Consequently, pace and speed suffer, and recovery takes much longer. Instead, a pre-run snack about 30 to 60 minutes beforehand and additional small meals every 30 to 60 minutes during the run can help maintain steady energy levels. The key is to listen to your body and adjust the amount and timing of your food intake accordingly.