For runners aiming to boost endurance and muscle performance, a well-balanced diet is key. Carbohydrates are the body’s primary energy source during long-distance runs, so foods like whole grains, fruits, and starchy vegetables should be staples. Protein-rich foods such as lean meat, eggs, beans, and dairy help repair and build muscle tissue after workouts. Healthy fats from nuts, seeds, and avocados also support sustained energy levels. Timing meals around training is just as important—eating a carb-rich meal 2–3 hours before a run and refueling with a protein-carb combo after exercise helps optimize performance and recovery.
In addition to food, some runners may benefit from vitamins and supplements to fill nutritional gaps. B vitamins, iron, and magnesium are crucial for energy metabolism and muscle function, especially for those training intensely. Vitamin D and calcium support bone strength, which is vital for avoiding stress injuries. However, supplements should never replace whole foods but rather support an already nutrient-rich diet. Every runner's needs are unique, and consulting a nutritionist or doctor ensures the right balance for fueling both endurance and recovery.