Macros for Runners: Complete Nutrition Guide for Every Distance

You can have the perfect training plan, the best shoes, and iron willpower—but if your nutrition is off, you’ll never reach your running potential.

Running is uniquely demanding. Every mile burns through glycogen stores, breaks down muscle tissue, and depletes electrolytes. What you eat determines whether you PR on race day or hit the wall at mile 20.

This guide breaks down exactly how to set up your macros for running, whether you’re training for your first 5K or chasing a Boston qualifier. No generic advice—just practical nutrition strategies built for runners.

Ready to calculate your personalized macros? Use our macro calculator to get started.

Why Macros Matter for Runners

Running is an aerobic sport, but that doesn’t mean it’s low-intensity. A marathon burns 2,500-3,000+ calories. Even a 30-minute tempo run can torch 400-500 calories. Your body needs fuel to perform—and the right type of fuel makes all the difference.

The Runner’s Fuel System

Your body has two primary fuel sources during running:

1. Glycogen (stored carbohydrates) — Your premium fuel for moderate-to-high intensity
2. Fat — Nearly unlimited storage, but slower to access

Here’s the catch: your glycogen stores are limited. Most runners can store about 1,500-2,000 calories worth of glycogen in their muscles and liver. That’s enough for roughly 90-120 minutes of running at moderate intensity.

After that? You hit “the wall.” Your body shifts to burning fat, which can’t supply energy fast enough for your running pace. Suddenly, every step feels impossible.

This is why carbs are king for runners. While other athletes might thrive on lower-carb approaches, runners need consistent carbohydrate intake to keep their glycogen tank topped up.

The Protein Factor

Don’t let the carb focus fool you—protein matters too. Running creates micro-tears in muscle tissue, especially during long runs and speed work. Adequate protein:

• Repairs muscle damage from training
• Supports immune function (runners are prone to upper respiratory infections)
• Prevents excessive muscle breakdown during long efforts
• Aids recovery between sessions

Fat for the Long Haul

Dietary fat supports hormone production, absorbs fat-soluble vitamins, and provides sustained energy. For runners, maintaining adequate fat intake is crucial for:

• Healthy testosterone and estrogen levels
• Joint lubrication and inflammation control
• Absorbing vitamins A, D, E, and K
• Providing steady energy for easy runs

Learn more about the basics in our guide to macronutrients.

The Optimal Macro Ratio for Runners

Let’s cut through the noise. Here’s what the research says about macros for endurance athletes:

The Evidence-Based Targets

Macronutrient	Target Range	Notes
Carbohydrates	5-10g per kg body weight	Higher end for heavy training
Protein	1.2-1.6g per kg body weight	Higher for injury recovery
Fat	20-35% of total calories	Don’t go below 20%

For a 150-pound (68kg) runner training for a marathon:

• Carbs: 340-680g per day (1,360-2,720 calories)
• Protein: 82-109g per day (328-436 calories)
• Fat: Remaining calories (typically 50-80g)

How Training Volume Affects Your Macros

Your macro needs shift based on how much you’re running:

Weekly Mileage	Carb Target	Protein Target
Under 20 miles	5-6g/kg	1.2-1.4g/kg
20-40 miles	6-7g/kg	1.4-1.6g/kg
40-60 miles	7-8g/kg	1.4-1.6g/kg
60+ miles	8-10g/kg	1.6g/kg

Why carbs scale with mileage: More running = more glycogen depletion = more carbs needed to replenish. A recreational jogger running 15 miles per week has very different needs than someone logging 70-mile weeks.

Periodizing Your Macros Through Training

Smart runners adjust macros based on their training phase:

Base Building Phase:

• Moderate carbs (5-6g/kg)
• Focus on building aerobic capacity
• Fat adaptation happens naturally during easy runs

Peak Training Phase:

• High carbs (7-8g/kg)
• Support demanding workouts and long runs
• Prioritize recovery nutrition

Taper Phase:

• Maintain or slightly increase carbs
• Reduce overall calories slightly (less training volume)
• Begin carb loading protocol if racing

Race Week:

• Maximum carb loading (10-12g/kg for 2-3 days)
• Reduce fiber and fat to avoid GI issues
• Stay hydrated

Use our TDEE calculator to understand your baseline calorie needs before adjusting for running.

Pre-Run Nutrition: What to Eat Before Running

What you eat before a run can make or break your session. Get it wrong, and you’ll deal with cramping, nausea, or bonking mid-run.

Timing Your Pre-Run Meal

Time Before Run	What to Eat
3-4 hours	Full meal with carbs, protein, moderate fat
1-2 hours	Light snack, mostly carbs, low fiber/fat
30-60 minutes	Simple carbs only (banana, sports drink)
Last minute	Nothing or small amount of fast sugar

Pre-Run Meal Ideas (3-4 Hours Before)

Option 1: Classic Runner’s Breakfast

• 2 slices toast with peanut butter
• 1 banana
• 8 oz orange juice
• Macros: ~65g carbs, 15g protein, 12g fat

Option 2: Oatmeal Power Bowl

• 1 cup oatmeal
• 1 tbsp honey
• Handful of berries
• 2 eggs on the side
• Macros: ~70g carbs, 18g protein, 10g fat

Option 3: Rice and Chicken (Race Day Favorite)

• 1.5 cups white rice
• 4 oz grilled chicken
• Splash of soy sauce
• Macros: ~75g carbs, 28g protein, 4g fat

Pre-Run Snacks (1-2 Hours Before)

• Banana with small amount of almond butter
• Plain bagel with light cream cheese
• Energy bar (look for 30-40g carbs, <10g fat)
• Toast with jam
• Applesauce pouch

Foods to Avoid Before Running

• High fiber foods — Causes GI distress
• High fat foods — Slows digestion
• Spicy foods — Can cause heartburn
• Large protein portions — Sits heavy in stomach
• Dairy (for some runners) — Common trigger for cramping
• Anything new — Race day is not for experiments

Read our complete guide to carbohydrates for more on how carbs fuel your training.

During-Run Fueling: What to Eat While Running

For runs under 60-75 minutes, you don’t need to eat anything—your glycogen stores are sufficient. But longer efforts require strategic fueling.

The 60-Minute Rule

• Under 60 minutes: Water only (unless fasted or depleted)
• 60-90 minutes: Optional—30-60g carbs/hour can help
• 90+ minutes: Essential—aim for 30-60g carbs per hour
• 2.5+ hours: May benefit from 60-90g carbs per hour with training

Mid-Run Fuel Options

Fuel Type	Carbs	Best For
Energy gel	20-25g	Quick energy, easy to carry
Chews/gummies	20-25g per serving	Easier on stomach for some
Sports drink	15-20g per 8oz	Hydration + fuel combined
Banana	25-30g	Whole food option (harder to carry)
Dates	15-18g each	Natural alternative
Honey packet	17g	Simple, cheap option

Training Your Gut

Your GI system can be trained to handle more fuel during running. Start with:

1. Week 1-2: One gel at 45 minutes during long runs
2. Week 3-4: Add second gel at 75 minutes
3. Week 5-6: Practice race-day fueling schedule
4. Week 7+: Fine-tune timing and products

Key insight: Many stomach issues during races come from trying fueling strategies you’ve never practiced. Your long runs are training for your gut as much as your legs.

Post-Run Recovery Nutrition

What you eat after running determines how well you recover for your next session. Miss the recovery window, and you’ll feel it tomorrow.

The Recovery Window

The 30-60 minutes after running is when your muscles are primed to absorb nutrients. During this window:

• Muscle glycogen resynthesis is 50% faster
• Muscle protein synthesis is elevated
• Blood flow to muscles is increased

Target intake (within 30-60 minutes):

• 1-1.2g carbs per kg body weight
• 0.3-0.4g protein per kg body weight
• Example: 150-lb runner needs ~75g carbs and ~25g protein

Post-Run Meal Ideas

Quick Recovery (Within 30 Minutes):

• Chocolate milk (perfect 4:1 carb-to-protein ratio)
• Protein shake with banana
• Greek yogurt with granola and berries

Full Recovery Meal (Within 2 Hours):

Option 1: Athlete’s Pasta

• 2 cups cooked pasta
• 5 oz grilled salmon
• Mixed vegetables
• Olive oil drizzle
• Macros: ~95g carbs, 40g protein, 18g fat

Option 2: Burrito Bowl

• 1.5 cups rice
• 5 oz chicken
• Black beans
• Salsa, vegetables
• Small portion guacamole
• Macros: ~85g carbs, 45g protein, 15g fat

Option 3: Recovery Smoothie + Toast

• Smoothie: banana, berries, protein powder, milk, oats
• 2 slices toast with nut butter
• Macros: ~90g carbs, 35g protein, 12g fat

The Rehydration Factor

Don’t forget fluids. For every pound lost during running, drink 16-24 oz of fluid. Include sodium if you’re a heavy sweater—sports drinks, electrolyte tablets, or simply salting your post-run meal.

Check out our high-protein meal ideas for more recovery meal inspiration.

Marathon vs. 5K: How Distance Changes Your Macros

Your macro strategy should match your race distance. A 5K runner has very different needs than a marathoner.

5K Runners (3.1 miles)

Training characteristics:

• Higher intensity focus
• Speed work, intervals, tempo runs
• Less glycogen depletion per session
• More anaerobic demand

Macro recommendations:

• Carbs: 5-6g/kg (moderate)
• Protein: 1.4-1.6g/kg (slightly higher for speed/power work)
• Fat: 25-30% of calories

Race day fueling:

• Pre-race meal 2-3 hours before
• No fuel needed during race
• Performance depends more on training than carb loading

10K Runners (6.2 miles)

Macro recommendations:

• Carbs: 5-7g/kg
• Protein: 1.3-1.5g/kg
• Fat: 25-30% of calories

Race day:

• Standard pre-race meal
• No fuel typically needed during race
• Minor carb loading benefit (1-2 days)

Half Marathon Runners (13.1 miles)

Macro recommendations:

• Carbs: 6-8g/kg
• Protein: 1.3-1.5g/kg
• Fat: 20-25% of calories

Race day:

• Carb loading 2-3 days before can help
• May benefit from one gel around mile 8-10
• Recovery nutrition becomes more important

Marathon Runners (26.2 miles)

Macro recommendations:

• Carbs: 7-10g/kg (highest needs)
• Protein: 1.4-1.6g/kg
• Fat: 20-25% of calories

Race day:

• Full carb loading protocol (3 days)
• Fuel every 30-45 minutes during race
• Critical recovery nutrition post-race

Carb Loading: The Science and Strategy

Carb loading isn’t just “eat more pasta.” Done correctly, it can increase your glycogen stores by 25-40%, translating to better performance in races over 90 minutes.

Who Benefits from Carb Loading?

• Yes: Half marathoners, marathoners, ultra runners
• Maybe: 10K runners (minor benefit)
• No: 5K runners (glycogen isn’t the limiter)

The Modern Carb Loading Protocol

Forget the old “depletion phase” approach. Modern research shows you don’t need to deplete before loading.

Days 1-4 before race: Normal training, normal eating

Day 3 before race: Begin loading

• 10-12g carbs per kg body weight
• Reduce training significantly
• Focus on easily digestible carbs

Day 2 before race: Continue loading

• 10-12g carbs per kg body weight
• Very light activity only (short easy jog or rest)
• Keep fiber low

Day 1 before race: Maintain

• 10g carbs per kg body weight
• Complete rest
• Familiar, easy-to-digest foods only

Race morning: Top off

• 2-3g carbs per kg body weight, 3-4 hours before start
• Proven foods only—nothing new

What 10-12g/kg Actually Looks Like

For a 150-lb (68kg) runner, that’s 680-816g of carbs per day. Here’s a sample day:

Meal	Food	Carbs
Breakfast	Large bowl oatmeal with banana, honey, juice	120g
Snack	Bagel with jam	70g
Lunch	Large pasta with marinara, bread, fruit	150g
Snack	Energy bar + sports drink	75g
Dinner	Rice, lean protein, vegetables, bread	140g
Evening	Pretzels, fruit, chocolate milk	80g
Total		635g

Add a few more snacks or larger portions to hit 680-800g.

Carb Loading Mistakes

• Eating too much fiber — Hello, porta-potty problems
• Adding too much fat — Fills you up without adding carbs
• Trying new foods — Race week is not for experiments
• Starting too late — Begin 3 days out, not the night before
• Not drinking enough — Glycogen storage requires water

Common Nutrition Mistakes Runners Make

Mistake #1: Underfueling

The most common mistake, especially among runners trying to lose weight while training. Signs include:

• Declining performance despite consistent training
• Frequent illness or injury
• Hormonal disruption (missed periods in women)
• Poor recovery between sessions
• Constant fatigue

Fix: Calculate your actual needs. Many runners underestimate how much fuel high mileage requires.

Mistake #2: Fearing Carbs

Low-carb diets are trendy, but they’re not optimal for running performance. Your glycogen stores directly impact your ability to:

• Maintain pace during tempo runs
• Finish long runs strong
• Recover between hard sessions
• Race at your potential

Fix: Embrace carbs as the performance fuel they are. Save low-carb experiments for the off-season.

Mistake #3: Ignoring Protein

Runners often focus on carbs while neglecting protein. This leads to:

• Slower recovery
• More muscle soreness
• Increased injury risk
• Loss of muscle mass during heavy training

Fix: Hit 1.2-1.6g/kg daily, spread across meals.

Mistake #4: Poor Timing

Eating the wrong foods at the wrong times causes:

• GI distress during runs
• Bonking from inadequate pre-run fuel
• Slower recovery from missed post-run nutrition

Fix: Practice your timing during training, not on race day.

Mistake #5: Overcomplicating Things

You don’t need expensive supplements, special “runner’s foods,” or complex meal timing strategies. The basics work:

• Eat enough total calories
• Get adequate carbs, protein, and fat
• Time your meals around training
• Stay hydrated

Fix: Master the fundamentals before worrying about optimization.

See our guide on common macro tracking mistakes for more pitfalls to avoid.

Sample Meal Plan: Marathon Training

Here’s a full day of eating for a 150-lb runner in peak marathon training (60 miles/week):

Target macros: 2,800-3,200 calories | 450g carbs | 120g protein | 70g fat

Meal Plan

6:00 AM - Pre-Run (before 8-mile easy run)

• Banana with 1 tbsp almond butter
• 8 oz sports drink
• Macros: 45g carbs, 4g protein, 8g fat

8:30 AM - Post-Run Breakfast

• 3-egg omelet with vegetables
• 2 slices whole grain toast
• 1 cup orange juice
• 1 cup Greek yogurt with berries
• Macros: 75g carbs, 40g protein, 18g fat

12:00 PM - Lunch

• Large turkey sandwich on whole grain bread
• Apple
• Pretzels
• Macros: 85g carbs, 35g protein, 12g fat

3:00 PM - Afternoon Snack

• Energy bar
• Banana
• Macros: 60g carbs, 12g protein, 6g fat

6:30 PM - Dinner

• 6 oz salmon
• 2 cups cooked rice
• Roasted vegetables with olive oil
• Side salad
• Macros: 90g carbs, 42g protein, 22g fat

9:00 PM - Evening Snack

• Bowl of cereal with milk
• Macros: 50g carbs, 10g protein, 4g fat

Daily Totals: ~405g carbs, 143g protein, 70g fat (~2,850 calories)

Frequently Asked Questions

How many carbs do runners need per day?

Most runners need 5-10 grams of carbohydrates per kilogram of body weight, depending on training volume. A 150-lb runner training 40 miles per week would need approximately 400-480g of carbs daily. Higher mileage requires higher carb intake.

Should runners do low-carb or keto diets?

Low-carb diets impair running performance for most athletes. While fat adaptation can work for ultra-endurance events at lower intensities, any running requiring sustained moderate-to-high effort depends on carbohydrates. Most runners perform best with adequate carb intake.

What should I eat before a morning run?

For runs under 60 minutes, you can run fasted or have a small snack (banana, toast). For longer or harder efforts, eat 1-2 hours before—something easily digestible like oatmeal, toast with jam, or a banana with nut butter. Avoid high fiber, fat, and protein close to running.

How soon after running should I eat?

Aim to eat within 30-60 minutes after running for optimal recovery. This “window” is when your muscles are most receptive to replenishing glycogen and beginning repair. A combination of carbs and protein is ideal—chocolate milk, a smoothie, or a balanced meal all work well.

Do I need to eat during a half marathon?

Most runners benefit from fueling during a half marathon, especially if racing longer than 90 minutes. Aim for 30-60g of carbs per hour, starting around mile 5-6. Practice your fueling strategy during training to avoid race-day GI issues.

How do I avoid hitting the wall in a marathon?

Proper carb loading before the race, adequate pre-race fueling, and consistent mid-race nutrition (30-60g carbs per hour) prevent the wall. Most bonking comes from starting too fast, inadequate carb loading, or failing to fuel during the race.

Can I lose weight while marathon training?

Yes, but carefully. A small caloric deficit (200-300 calories) can support fat loss while training, but larger deficits impair performance and recovery. Prioritize adequate carbs around workouts and accept that weight loss may be slower during peak training.

What’s the best post-run recovery drink?

Chocolate milk is backed by research as an excellent recovery drink—it has the right ratio of carbs to protein (roughly 4:1), provides fluids, and includes electrolytes. A smoothie with banana, protein powder, and milk works similarly.

How much protein do distance runners need?

Distance runners need 1.2-1.6 grams of protein per kilogram of body weight daily—higher than sedentary individuals but not as high as strength athletes. This supports muscle repair, immune function, and recovery between training sessions.

Should I take supplements as a runner?

Most runners can meet their nutritional needs through food. However, vitamin D (if deficient), iron (for female runners or those with low levels), and electrolytes (for heavy sweaters) may be beneficial. Consult with a sports dietitian before supplementing.

Your Runner’s Nutrition Action Plan

Step 1: Calculate your baseline Use our macro calculator to find your TDEE, then adjust for running volume.

Step 2: Set your targets

• Carbs: 5-10g per kg body weight (based on mileage)
• Protein: 1.2-1.6g per kg body weight
• Fat: Remaining calories (20-30%)

Step 3: Practice your timing

• Pre-run: 1-4 hours before, carb-focused
• During run: 30-60g carbs/hour for efforts over 60-90 minutes
• Post-run: Carbs + protein within 30-60 minutes

Step 4: Test everything in training Your long runs are dress rehearsals for race day. Practice your fueling strategy until it’s automatic.

Step 5: Adjust based on results

• Energy dropping? Increase carbs
• Recovery lagging? Check protein timing
• GI issues? Adjust food choices and timing

Running rewards those who fuel properly. Get your macros right, and you’ll train harder, recover faster, and race at your full potential.

Related guides: How to Track Your Macros | Carbohydrates Explained | Macros for Endurance Athletes