Fueling for Performance: Nutrition Tips for Runners

Whether you’re training for your first 5K, working on increasing your pace, or adding miles to your weekly total, how you fuel your body plays a major role in your performance and recovery. At Torque, we help runners at all levels optimize their nutrition to feel energized, recover faster, and get stronger with every stride. Here’s how to dial in your nutrition to support running performance.

1. Understand Your Energy Needs

Running requires energy, especially as your mileage increases. Carbohydrates are your body’s preferred source of fuel for running, while protein and fat support recovery and endurance.

💡 Macro Breakdown for Runners: 
✅ Carbs (50-60%) – Main fuel source for runs and workouts.
✅ Protein (15-25%) – Supports muscle repair and recovery.
✅ Healthy Fats (20-30%) – Provides long-lasting energy for longer distances.

🔥 Torque Tip: If you’re running 45+ minutes, plan to eat a light carb-based snack beforehand and refuel with protein and carbs after.

2. Focus on Daily Nutrition, Not Just Pre-Run Meals

What you eat throughout the day matters just as much as what you eat right before a run. A balanced diet provides the nutrients you need for energy, performance, and long-term recovery.

💡 Daily Nutrition Tips: 
✅ Eat balanced meals every 3-4 hours.
✅ Include carbs, protein, and fats in each meal.
✅ Prioritize whole foods over processed snacks.
✅ Add veggies for fiber, vitamins, and minerals.

🔥 Torque Tip: Use our Nutrition Coaching Program to learn how to build meals that support your goals—on and off the road.

3. Time Your Meals Around Your Training

Timing your nutrition around your workouts can boost performance and reduce fatigue.

💡 Pre-Run (30-90 minutes before): 
✅ Banana with almond butter 🍌
✅ Small smoothie with Ascent Protein and berries 🥤
✅ Rice cake with nut butter and honey 🍯

💡 Post-Run (within 60 minutes): 
✅ Protein shake + fruit 🍓
✅ Greek yogurt + granola + berries 🍓
✅ Chicken and sweet potato bowl 🍗🍠

🔥 Torque Tip: Never skip post-run fuel. It’s essential for muscle recovery and glycogen replenishment.

4. Don’t Forget Hydration and Electrolytes

Staying hydrated helps maintain energy and prevents cramping. Electrolytes are especially important on hot days or long runs.

💡 Hydration Strategy: 
✅ Drink water throughout the day—not just during your run.
✅ Add electrolytes (like sodium, potassium, magnesium) if you sweat heavily. Think LMNT! We have some at Torque.
✅ Use coconut water or low-sugar sports drinks for longer training sessions.

🔥 Torque Tip: Our Evolt Body Scanner can help you understand your hydration levels and overall body composition.

5. Supplement Smartly

While whole foods should be the foundation of your nutrition, certain supplements can support your training and recovery.

💡 Runner-Friendly Supplements: 
✅ Ascent Protein Powder – Great post-run or in smoothies for quick recovery.
✅ Magnesium & electrolytes – For cramp prevention and hydration.
✅ Omega-3s – Help reduce inflammation and joint pain. Torque members have access to Thorne supplements at a discount – email us!

🔥 Torque Tip: Ask your coach or nutrition advisor before adding any new supplements to your routine.

Eat to Run, Run to Thrive

The more intentional you are about your nutrition, the better you’ll feel—and perform—on your runs. Small changes in your fueling habits can lead to more energy, fewer injuries, and better recovery.

💪 Need help creating a plan? Connect with a Torque coach to build a nutrition strategy that supports your running goals and overall wellness.

#FuelYourRun #PerformanceNutrition #CrossFitTorque #StrongerEveryDay

-Amanda