Discover how a Dietitian or Sports Dietitian can support your running journey with practical nutrition strategies for fuelling, recovery and race day.
Introduction
Whether you’re starting your running journey, training for your first 5 km, or preparing for a marathon, nutrition can play an important role in your performance and recovery.
A Dietitian or Sports Dietitian can help you understand what to eat before, during and after running, how much fuel you need and how to adjust your nutrition as your training increases.
How Can a Dietitian Help With Running?
1. Making Sure You’re Eating Enough
As your running volume increases, so do your energy requirements.
Under-fuelling can contribute to fatigue, poor recovery, reduced training quality and increased injury risk. A Dietitian can help you determine whether your current intake is matching your training demands.
2. Pre-Run Fuelling
The right pre-run meal or snack can help you start training with adequate energy without feeling overly full or uncomfortable.
Depending on how much time you have before running, options could include:
- Banana and toast with honey
- Crumpets with jam or honey
- Cereal with milk and fruit
- Oats with banana
- Dates and a banana for a quick pre-run snack
Your individual needs will depend on the duration and intensity of your session, as well as your personal tolerance.
3. Fuelling During Long Runs
For shorter runs, you may not need fuel during your session. As running duration increases, carbohydrate during exercise can help maintain energy and performance.
For longer endurance sessions, runners may work towards approximately 60–90 g of carbohydrate per hour, depending on the individual and their tolerance.
This could come from gels, sports drinks, chews or other carbohydrate sources.
The key? Practise your fuelling strategy during training, not for the first time on race day!
4. Recovery Nutrition
After running, your body needs energy and nutrients to replenish glycogen stores, repair muscle and support recovery.
A simple recovery combination is:
Carbohydrate + protein + fluids
Some easy options include:
- Chocolate milk + banana
- Yoghurt + fruit + granola
- Protein shake + juice
- Eggs on toast + fruit
- Chicken and rice
Recovery nutrition becomes particularly important when you’re training multiple times per week.
5. Hydration & Electrolytes
Hydration requirements vary depending on your training duration, sweat rate and environmental conditions.
For longer runs or training in hot conditions, electrolytes may also be useful.
A Sports Dietitian can help you develop an individualised hydration strategy based on your training and race conditions.
6. Preparing for Race Day
Race day isn’t the time to experiment with new foods or products.
A Sports Dietitian can help you practise and plan:
- Your pre-race breakfast
- Carbohydrate intake during the race
- Gels and sports products
- Hydration and electrolytes
- Carbohydrate loading
- Post-race recovery
Having a plan that you’ve already practised can help you arrive at the start line feeling fuelled, prepared and confident.
Nutrition Changes as Your Training Changes
Your nutrition needs to change as your training load changes.
What works when you’re running 10 km per week may not be enough when you’re running 40, 50 or 60+ km per week.
Your Dietitian can help adjust your energy, carbohydrate, protein and hydration intake as your training progresses.
How Can a Sports Dietitian Help?
Working with a Sports Dietitian isn’t simply about being given a meal plan.
It’s about learning how to fuel your body confidently and independently.
A Sports Dietitian can help you:
- Work out your individual energy and nutrient requirements.
- Improve pre-, during- and post-run fuelling.
- Develop a long-run nutrition strategy.
- Trial gels and sports products.
- Plan hydration and electrolytes.
- Prepare for race day and carbohydrate loading.
- Support recovery and reduce the risk of under-fuelling.
- Adjust your nutrition as your training progresses.
The Wholesome Runner Package 🏃♀️🍓
At The Wholesome Effect PM, I offer individual Dietitian and Sports Dietitian consultations for runners at all stages.
For runners looking for more comprehensive support, the Wholesome Runner Package has been designed specifically to help you navigate your running nutrition from training through to race day.
Whether you’re preparing for your first 5 km, a half marathon or your next marathon, the goal is to help you feel confident knowing how to fuel your body for the training you’re doing.
📍 In-person consultations on the Central Coast or Telehealth Australia-wide.
👉 Book a Dietitian consultation or enquire about the Wholesome Runner Package via the link in bio.
Final Takeaway
You don’t need a perfect diet to become a better runner.
Start with the basics: eat enough, fuel your training, recover well, stay hydrated and practise your race-day nutrition before race day.
The right nutrition strategy can help you train consistently, recover effectively and feel more confident in your running journey.
