Nutrition for Runners: A Guide to Fueling Your Endurance

After 25 years as a sprint athlete — focused on short bursts of strength and skills like tumbling, hand balancing, parkour, and Ninja Warrior obstacle training — I ventured into the world of ultramarathons and distance running. Imagine trading in your race car for a trusty old bike; that's what it felt like shifting from explosive power to enduring perseverance.

Transitioning from short, intense sprints to hours-long runs was a whole new ballgame. I went from racing the clock to befriending it, learning to enjoy the scenery as I covered miles and miles of terrain. This shift required not only a change in my training routine but also a complete overhaul of my nutrition strategy.

Cramping: Stay on Top of Electrolytes. One common issue for long-distance runners is cramping. Running for hours on end can lead to muscle cramps if you're not careful with your electrolyte intake. Many runners mistakenly drink plain water when they feel a cramp coming on, which can dilute the electrolytes in your blood and worsen the problem.

Solution: Electrolytes Are Key. To prevent cramps, maintain a steady intake of electrolytes. This can be through electrolyte supplements or simply adding salt to your water. I use a magnesium spray for problematic areas and consume drinks with sodium and potassium.

Famous example: Scott Jurek, an ultramarathon legend, attributes part of his success to meticulous electrolyte management. He has won the Western States 100-Mile Endurance Run seven times consecutively.

When your runs exceed an hour, it's crucial to think about how you'll replenish your energy. The key is to balance carbohydrates and calories to avoid energy slumps.

Whole Foods and Supplements. I prefer whole, natural foods like bananas, dates, and watermelon, but also rely on supplement gels for convenience. Dates are my top choice because they are high in calories and carbohydrates, with some fiber to ensure steady energy release. Salty snacks like nuts can provide sodium and energy.

Famous example: Mo Farah, a four-time Olympic gold medalist, often relies on natural foods like fruits and nuts during his training.

Fresh juices are excellent for runners because they provide concentrated nutrients without the fiber, making them readily available to your bloodstream and muscles.

Recommended ingredients:

• Beets — increase nitric oxide and blood flow.
• Watermelon — natural electrolytes and citrulline, which reduces muscle soreness.
• Celery — sodium intake.
• Orange — adds carbohydrates and flavor.
• Ginger — helps with digestion.
• Pink Himalayan Sea Salt — for extra electrolytes.

Famous example: Eliud Kipchoge, the marathon world record holder, includes beet juice in his diet to enhance endurance and performance.

Post-run recovery is crucial. Incorporate plant-based smoothies high in protein and carbohydrates to replenish what you've lost and help repair muscles.

Example recovery smoothie: 3-4 bananas, dates, and plant-based protein powder.

Famous example: Rich Roll, an ultra-endurance athlete and advocate for plant-based nutrition, swears by his post-run recovery smoothies — bananas, spinach, almond milk, and plant-based protein powder.

1. Electrolyte Strategy — plan and maintain your electrolyte intake.
2. Fueling Strategy — be mindful of your carbohydrate and calorie intake.
3. Incorporate Fresh Juices — use nutrient-dense juices before, during, and after your runs.
4. Recovery Smoothies — high-protein, high-carb smoothies for post-run recovery.

If you're in San Antonio, Texas, visit us at our juice bar inside LA Fitness on 1604 and Bulverde Road. No membership is needed to purchase our fresh-pressed juices and smoothies. We are The Juicery For Athletes!