What working with a nutritionist for runners is all about.
As a runner, your training is only part of the equation when it comes to achieving peak performance. Nutrition plays a crucial role in fueling your body, supporting recovery, and helping you stay injury-free throughout your running journey. However, with so much conflicting nutrition advice out there, it can be overwhelming to know what you should eat and drink to support training.
That’s where a registered dietitian nutritionist (RDN) comes in. Working with a RDN who specializes in nutrition for running, can take your running to the next level. Whether you’re aiming to improve endurance, recover faster, or optimize health, a tailored nutrition plan can make all the difference. In this post, we’ll explore why teaming up with a registered dietitian nutritionist for runners is one of the smartest moves you can make to optimize your running performance and overall health.
A registered dietitian nutritionist for runners can play a key role in addressing different nutrition concerns by offering tailored guidance, nutrition strategies, and support. Here’s how I commonly support the runners I work with:
Improve Performance
It’s typical for many runners to under fuel both in their day to day nutrition and nutrition for the run (pre, during, and post-run). Under fueling can also occur due to a desire to lose weight or simply because a runner underestimates the amount of energy their body needs. As a result, they don’t get enough fuel, which can lead to fatigue, muscle breakdown, and even injury.
A RDN will ensure runners are fueling your body correctly, providing the right balance of carbohydrates, protein, and fats to support endurance and prevent injuries. This leads to an improve in performance by better providing the body with the energy needed to perform.
Increase energy levels on and off the run
One thing about runners is that training is a big part of life but it is not the only thing they are navigating. Many clients come to me reporting low levels of energy both on and off the run. Being able to show up for training is important, but I also want runners to be able to show 100% for everything else they have going on in life. This means eating enough to support everything they are asking of their body, eating the right balances of micronutrients, and regular meals and snacks to avoid crashes.
Implement and individualize sports nutrition guidelines
Every runner’s nutritional needs are unique, and a dietitian tailors sports nutrition guidelines specifically to your training schedule and goals, giving you a personalized plan that maximizes your performance. This is typically done through trial and error, figuring out where within the guidelines or somewhat outside those guidelines to ensure you don’t hit the wall.
Avoid common nutrition mistakes runners make
There are a few “no’s” or “proceed with caution” when it comes to navigating nutrition before and during runs. A dietitian will help you avoid these mistakes by offering strategies that help you avoid making mistakes such as trying new fuel options during a race or avoiding gastrointestinal issues.
Confidence in Building Meals and Snacks
A dietitian provides practical advice on how to build balanced, nutrient-dense meals and snacks, taking the guesswork out of nutrition and giving you the confidence to fuel yourself. Meal planning can feel overwhelming but having a plan heading into a new week of training can ensure you are setting yourself up for success and able to get the most out of training.
Custom Carb-loading and Race Day Plans
Carb-loading for race day is a crucial strategy for runners, and a dietitian customizes this process to fit your needs, making sure you have the right amount of carbs leading up to the event to maximize energy stores for optimal performance on race day. Your race day plan will include strategies that while working with your dietitian, you were able to understand what your body needs in order to feel energized from the first to the last mile.
Repair Relationship with Food and Body
Food is fuel, but in life in can be much more than that. If food or body image issues are affecting your performance or well-being, working through this can help you rebuild a healthy relationship with food, focusing on nourishment and body positivity rather than restriction.
Reduce risk of injury and illness
Proper nutrition helps strengthen muscles, bones, and immune function, which can reduce the risk of injuries like stress fractures and boost your body’s ability to fight off illness, helping you stay on track with your training.
What you need to optimize nutrition to fit your training and lifestyle could be the opposite of what works best for another runner. As a Registered Dietitian Nutritionist for runners, I am here to guide you every step of the way. I’m here to help you accomplish your training and everyday nutrition goals.
If you think your nutrition could use some adjustments, consider my coaching program.
Hi, I'm Amy aka the Running Dietitian. An expert in all things running and nutrition.
