Runner's World: Carbs, Protein, Fat Needs
Runner's World has launched a nutrition guide program, hosted by Mireille Siné, detailing how runners should balance carbohydrates, protein, and fats.
Runner's World has released a new nutrition and fueling guide program. The exclusive program, hosted by Mireille Siné, provides detailed advice on balancing carbohydrates, protein, and fats for running performance and recovery.
The guide, available to Runner's World+ members from September 10, is based on conversations with sports dietitians and coaches. It aims to turn sports nutrition science into practical strategies for everyday training and racing.
Carbohydrate Requirements for Runners
Carbohydrates are the primary energy source for running. Sports dietitian Jason Machowsky compares them to gas in a car. A general baseline is at least 3 grams of carbohydrate per kilogram of body weight daily.
Needs increase with heavier training. For endurance events like ultramarathons, intake can double or more. The guide provides a simple calculation for runners.
| Measurement | Calculation Example for 150lb Runner |
|---|---|
| Weight in Kilograms | 150 lbs ÷ 2.2 = ~68 kg |
| Daily Carb Baseline | 68 kg × 3 = ~204 grams |
For meal planning without tracking, the guide suggests dividing a plate into thirds: one-third carbohydrates, one-third protein, and one-third colorful fruits and vegetables. Portions should scale with training volume.
Refined carbs like white bread or pasta provide quick energy, useful before or during workouts. Complex carbohydrates like whole grains and quinoa digest more slowly and are good for after runs.
Strategic Fueling: Protein and Fat
Protein supports muscle and tissue repair after hard workouts. Experts recommend consuming protein with carbohydrates within 30 to 60 minutes post-exercise to kick-start recovery, though the body continues recovering after this window.
Daily protein intake matters most. The guide recommends spreading protein across at least three meals daily. A baseline is 1.3 to 1.4 grams per kilogram of body weight.
| Nutrient | Daily Intake Formula (per kg body weight) | Example for 68kg Runner |
|---|---|---|
| Protein | 1.3 to 1.4 grams | 89 to 95 grams |
Needs may increase with strength training or longer-distance event preparation. Whole food sources like roasted edamame, chickpeas, and yogurt are prioritized over processed snacks.
Fat is an essential macronutrient for hormonal health and normal body function. At least 20 percent of daily calories should come from fat, a figure that may rise with training load. Sources include olive oil, avocado, nuts, seeds, and fatty fish.
Implementing and Monitoring Intake
The guide advises that runners do not need to count macros indefinitely. A short-term food log of one to three days can establish a baseline and identify gaps. Tracking should not become obsessive.
Three types of feedback can help evaluate nutrition. Objective feedback involves lab work during an annual physical. Subjective feedback uses a wellness log tracking energy, sleep, and mood. Performance feedback looks for trends in pace, strength, and perceived effort.
Declining performance and consistent sluggishness may indicate a nutrition issue. The guide's full strategies are available through the Runner's World+ membership program.
