Nutrient Timing For Running Performance

May 28, 2020

Nutrient Timing for Running Performance

Learn WHAT to eat, WHEN to eat and HOW much to eat to fuel endurance training runs and races to gain optimal running performance. Gain insights into applying nutrient timing to pre, during and post endurance running phases.

Discover why each of these phases are crucial to sustain performance, improve recovery and help prevent injury.

Here is an overview of WHAT, WHEN, HOW much carbohydrate you should eat in each of the phases and how to include protein in pre and post training phases of your nutrition plan. Learning why, what and how much you eat is as important as the timing of your food intake and how you’ll master nutrient timing for running performance.

LISTEN HERE Episode 8: Nutrient Timing For Performance



Karen explains what nutrient timing is and why it’s important for performance and recovery.


An outline of some key nutrient timings related to pre, during and post training runs and races.


Detail on HOW nutrient timing for running performance supports the runner in each phases i.e. pre, during and post training runs and races and why it’s important.


The challenges of post run eating, what you should eat immediately after a run and within 2 hours of completing an endurance run.


Female factors – is nutrient timing for running performance different for the female runner?


Nutrient timing pre training and when to run in a fasted state.


Nutrient timing following a training run or race and why it’s important to overcome the challenge of feeling unable or unwilling to eat after an endurance run.


Carbohydrate – HOW MUCH and WHAT types of carbohydrate should runners being eating PRE endurance running and most crucially WHEN?


How protein should be used in nutrient timing.


Tips for POST training eating.


How much carbohydrate is required DURING an endurance run.


Generally, nutrient timing is similar for men and women. The amount of food being consumed would be different though… would be calculated using current body weight and goals.

Women runners also need to consider the menstrual cycle as an increased energy intake may be required during menstruation.


  • Nutrition is important pre-during and post training
  • Each time frame for eating is equally important to help: fuel training, assist recovery, repair muscle and prevent injury
  • CHO is they key nutrient for fuel but PRO is also important at key points during pre and post training
  • Fat intake does not really change, but it is important that it is adequate and from quality food sources. Worth remembering that Omega 3 fats are important anti-inflammatory nutrients so will support recovery, repair and help prevent injury/illness
  • What you eat and how much you eat is as important as the timing of the food intake

Related Episodes:

Energy Bars, Gels and Protein Powders

Macronutrients to Help Runners go Faster and Longer


The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.

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