How to Feed a Runner
Runners should view food as performance fuel and adjust intake and timing during training and races. This guide explains basic rules — eat more to replace calories, manage 'runger' with protein and meal timing, and experiment to find what works for you — and breaks down macronutrients: why [[carbohydrates]] power muscles, how [[fats]] serve as backup fuel, and why [[protein]] rebuilds muscle. It outlines when to eat before, during and after runs, hydration advice (drink to thirst and beware hyponatremia), common myths about weight loss, carb-loading and low-carb/high-fat diets, and strategies for vegans. Practical tips include carrying simple fuels like [[banana]] or gels on long runs, postrun snacks such as [[chocolate milk]], and DIY sports drinks and energy shots to fuel training and race day. Follow the recipes and examples provided to tailor your plan.