How to Track Your Nutrition for Better Running Performance

I’ll never forget the time I ran 8 miles powered only by ego and coffee. No food. No plan. Just vibes. The result? I bonked hard and limped home the last two miles like a zombie dragging bricks.

That run taught me something no podcast ever could—fueling isn’t optional. It’s survival.

I tell every runner I coach the same thing: “You can’t outrun a bad diet.” Period. What you eat (or don’t eat) shows up in your energy, your recovery, your pace, and eventually—your injury list.

This isn’t just personal opinion. Research on Boston Marathon runners found that athletes who were under-fueled were nearly 3x more likely to need medical attention. And they ran slower across the board than those who ate right.

Skimping on nutrition doesn’t make you leaner or faster—it just breaks you down.

Whether you’re new to running or chasing a PR, tracking what you eat can feel like overkill. But here’s the truth: it’s not about obsessing. It’s about learning.

Back when I was flying blind with my meals, I couldn’t figure out why I felt so wrecked after “easy” runs. Logging my food finally revealed what my body had been screaming: I wasn’t eating enough.

That’s why I put this guide together—to show you how to track your food in a simple, low-stress way that actually helps you feel and run better. No gimmicks. Just what works.

Why Nutrition Tracking Can Make or Break Your Running

You can log all the miles you want, but if you’re running on fumes, progress will stall. Your body’s a machine—and if the tank’s empty, don’t expect to run smooth.

Under-fueling creeps up quietly: you feel tired all the time, recovery drags, your mood’s all over the place, and those little aches? They linger longer than they should.

Even a small energy shortfall can mess with your performance. As one coach bluntly put it, “Even mild under-fueling tanks your training”.

Research shows that runners who hit the wall mid-race due to low energy are 2–3x more likely to drop out or need help.

I’ve lived that lesson. There was this 10-miler where I didn’t eat breakfast, skipped the gels, and paid the price. I felt like I had cement blocks strapped to my legs.

That run didn’t just humble me—it rewired how I see food. Ever since, I never leave fuel to chance.

Want to avoid that zombie shuffle? Track what you’re eating. Even just writing things down will show you where the holes are—like skipping carbs before a long run or eating too little after workouts.

When Polar says that eating less than you need makes you “slower, weaker, and sluggish,” they’re not kidding [polar.com].

Here’s how you know you’re under-fueled:

• You bonk mid-run.
• Your easy miles feel hard.
• You’re moody, tired, sore for days.
• You’re dealing with injuries that won’t quit.

These are warning signs. Nutrition tracking helps you catch them early and fix them fast.

Find Your Runner Nutrition Baseline (Without Obsessing)

Let’s talk numbers—but keep it simple.

How much do you need to eat? That depends on your weight and how much you run. A basic rule: about 100 calories per mile.

So if you run 5 miles, you’ve burned about 500 calories—on top of what your body already needs just to stay alive.

Want to be more exact? Polar recommends:

• 19–21 cal/lb for 60–90 min runs
• 22–24 cal/lb for 90–120 min
• 25–30 cal/lb for long efforts over 2–3 hours

So if you weigh 150 pounds and run for 2 hours, that’s about 3,300–3,600 total calories you need to stay fueled.

And when it comes to macros (carbs/protein/fat), serious runners need carbs—period. A good ballpark for endurance folks is:

• 40–60% carbs
• 20–25% protein
• 20–30% fat

But if you’re logging big weekly mileage, bump the carbs. According to sports dietitians, casual runners might stick to 50% carbs, but those doing serious work should aim for 55–60%.

Here’s my usual game plan: on heavy days, I aim for 60% carbs, 20% protein, 20% fat. On rest days, I scale back the carbs a bit and bump up protein and fat for recovery.

Macro Snapshot

So yeah, a 3,000-calorie day at 60% carbs means 450g of carbs. That’s a lot—but if you’re training hard, you’ll burn through it.

Track for trends, not perfection. These numbers aren’t meant to stress you out—they’re here to help you dial it in.

A Simple Nutrition Tracking System That Actually Works

Step 1: Pick a Tracking Style

Apps like MyFitnessPal or Cronometer are solid and easy to use. MyFitnessPal’s food database is massive, and it even syncs with running platforms. If you’re old-school like me, a notebook or Google Sheet works too. Heck, I’ve coached folks who used sticky notes on the fridge.

Pick whatever’s simple enough that you’ll stick with it. You’re aiming for awareness, not burnout.

Step 2: Track Around Your Runs

This is key. Pay attention to what you’re eating before and after your runs. Did you fuel up before that tempo run? Did you get some protein after that long one?

I like logging meals by timing: “pre-run breakfast,” “mid-run gel,” “post-run snack,” and so on. I also use a basic template to log meals/snacks and then glance over it at night to catch patterns—like skipping dinner or missing carbs before a hard run.

Look at your week and ask:

• Am I eating enough before workouts?
• Am I recovering properly after?
• Am I skipping key meals?

Patterns will pop out.

Step 3: Know When to Stop

Tracking’s not forever. Once you find your groove—like always having oats + banana before long runs, and your energy’s dialed in—you can loosen up.

These days, I don’t log every bite. I just ask myself, “Was that enough to support today’s run?” That mental check-in came from weeks of tracking. Now I trust it.

Quick Coaching Reminders

• Forget Perfection: This isn’t about weighing spinach leaves. You’re not a machine. Use tracking to find gaps, not to chase fake numbers.
• Use It as a Tool: Feeling flat in workouts? Struggling to recover? Pull out the food log. It’s one of the best diagnostics you’ve got.

The Pre-Run, Mid-Run & Post-Run Fueling Blueprint

Fueling right isn’t just science—it’s a lot of trial, error, and gut checks. I’ve messed this up plenty, but after years of long runs, races, and a few GI emergencies, here’s what actually works.

Pre-Run Fuel That Gives You a Boost (Not Bathroom Breaks)

Before a run, I keep it simple: high-carb, low-fat, easy-on-the-gut. My go-to? A slice of toast with peanut butter and a banana. It’s quick, sits well, and fuels me steady. I landed on this combo after testing everything from oats to spicy noodles—trust me, the experiments weren’t always pretty.

Here’s the general rule I give my athletes:

• 3+ hours before a long run: You’ve got time, so eat a full, balanced meal—think oatmeal with fruit, rice and grilled chicken, or pasta with a basic red sauce. Include a little fat and protein, but nothing crazy.
• 1–2 hours before: Go lighter. Try a bagel with jam, banana and yogurt, or rice cakes with some turkey.
• 30–60 minutes before: Keep it barebones. Half an energy bar, some pretzels, or a small sports drink does the job.

As one sports RD put it, “The shorter the window before the run, the simpler the carb”. That means toast > beans. Fruit > nuts. And no matter what—don’t try anything new on race day. Use training days to figure out what your stomach actually handles.

Mid-Run Fueling: Gels, Guts & Mistakes I Learned the Hard Way

If the run’s under 45 minutes, I skip fuel—maybe a few sips of water and that’s it. But once I hit the hour mark, it’s time to start topping up.

General rule: 30–60 grams of carbs per hour after that first hour [centr.com]. That could mean a gel every 45 minutes, a banana mid-run, or sipping sports drink along the way.

On a 15-mile long run, for example, I’ll usually take:

• 1 gel every 45 minutes
• A few salted pretzels (if I’m craving something real)
• Water with each fuel stop

Here’s the mistake I see all the time (and I’ve made it too): runners slam a gel without water. That stuff needs to be diluted, or it’ll sit like glue in your gut and trigger cramps.

Pro tip: practice your fueling routine during training runs. Don’t be the person trying a new gel flavor at mile 6 of race day. Learn what your stomach actually tolerates, and stick with it.

Optional fuel window: If your run’s in that 45–75 minute range, fuel is optional. But once you’re going 90+ minutes, plan on 30–60g of carbs per hour.

The Post-Run Recovery Formula (So Your Legs Don’t Hate You Tomorrow)

Recovery starts the moment you stop your watch. I always tell my runners: you’ve got a 30- to 60-minute window to give your body what it needs to rebuild.

The common target? Roughly a 3:1 ratio of carbs to protein—about 60–90g of carbs and 20–30g of protein. Bigger athletes might lean closer to 3:1, while smaller frames can get by with 2:1.

Here’s what that looks like in real life:

• Chocolate milk + a sandwich
• A smoothie with fruit + protein powder
• A protein bar + banana or toast

Chocolate milk’s a favorite because it’s cheap and hits the right numbers. But any combo works if you’re getting enough fuel to restock those glycogen shelves and kick off muscle repair.

Me? I prep recovery snacks before I leave the house—something like a yogurt and banana, or a quesadilla with chicken and cheese if I’m close to home. Then I follow it up with a full dinner later. That consistency is what helps me bounce back by the next day.

Hydration & Electrolytes: The Stuff Most Runners Half-Ass

Hydration’s not flashy. It’s not Instagram-worthy. But it’s one of the most underrated performance tools.

Here’s how I break it down:

• Daily hydration: Try to drink at least ½ ounce of water per pound of body weight. That means if you weigh 150 lbs, shoot for around 75 ounces a day—even on your off days.
• Before your run: I sip 16–20 oz of water around 2–3 hours pre-run, then about 6–8 oz 15 minutes before. That way I’m not bloated, but I’m also not bone-dry.
• During short runs (<60 min): Water is usually enough—unless it’s blazing hot.
• During long/hot runs: Now it’s a different story. If I’m running over 60 minutes, especially in Bali heat, I always bring electrolytes—through sports drink, electrolyte tabs, or even coconut water.

Look out for signs you need more salt:

• Salt crust on your clothes
• Muscle cramps or twitching
• That “sloshy” feeling from plain water with no electrolytes

After your run: Weigh yourself before and after—naked, if you’re home. For every pound lost, drink about 16–24 oz of water to rehydrate.

Example: If you started at 150 lbs and finished at 148, you’re down 2 pounds—so aim for 32–48 oz of fluids over the next few hours, ideally with sodium to help absorb it.

As the Illinois Marathon team puts it: “Even mild dehydration can slow you down, cause cramps, and crush your run.” And they’re right.

Managing Hunger, Cravings & Energy Swings Like a Pro

After a big run, it’s normal to feel ravenous. I’ve definitely eyed leftover pizza like it owed me money. But instead of letting hunger call the shots, I follow a plan:

• Refuel fast: Eat something in the first 30 minutes post-run. That 3:1 carb/protein snack will stop your hunger from spiraling.
• Snack with a rhythm: I don’t wait till I’m starving. I eat every 3–4 hours, even if it’s something small. Keeps my blood sugar steady and prevents nighttime overeating.

Good snack options? Trail mix, yogurt with berries, hummus and carrots. Keep it easy.

• Smart treats: If I’m craving pizza or something sweet, I’ll have it—but I portion it. I never eat straight from the bag or box. Put chips in a bowl, close the cabinet. Small habit, big payoff.
• Delay the craving: Sometimes cravings are just boredom or thirst. I’ve learned to wait 10–15 minutes. Take a walk, brush your teeth (mint kills sweet cravings), or call a friend. Often the craving fades on its own.

Bottom line: Plan your fuel, don’t wing it. Track what you’re eating around your runs, build a recovery routine, and stay consistent. Fueling isn’t just for the elites—it’s for anyone who wants to feel stronger, last longer, and actually enjoy running again.

Micronutrient & Supplement Checklist for Runners

Calories and macros are your foundation—but don’t overlook the small stuff. Micronutrients might not get the spotlight, but when they’re off, your energy tanks, your recovery drags, and your workouts start to feel like punishment.

Here’s the shortlist I focus on with my own training and with the runners I coach:

Iron & B12: The Oxygen Crew

If you’re constantly dragging—even after rest days—check your iron. It plays a major role in getting oxygen to your muscles. Low iron (especially ferritin) is super common in runners, and even more so in women. According to the guideline, fatigue is the #1 symptom of iron deficiency.

If you’re vegetarian or vegan, add B12 to your radar too. B12 helps your nerves and red blood cells do their job. A deficiency can make you feel like you’ve been steamrolled: tired, foggy, out of breath, and just off.

What I do: I get a ferritin test at least once a year—especially if I feel sluggish for no good reason. I eat red meat now and then, and when I was plant-based, I took a B12 supplement. Huge difference.

Vitamin D: For Bones, Immunity & Mood

Even though I live in sunny Bali, I still supplement with vitamin D during the rainy season. Vitamin D helps keep bones strong and your immune system humming. If you’re training indoors, wearing lots of sunscreen, or live far from the equator, you might be running low.

Early signs? Aches, stress fractures, or random low moods. A 25(OH)D blood test will tell you where you stand. Most docs want runners to stay around 50 ng/mL—mid-normal range.

Magnesium: The Muscle Relaxer

I used to get nighttime leg cramps after long runs. Turns out I was low on magnesium. This mineral helps with muscle function, sleep, and nerve health—and you lose a lot of it when you sweat.

Now, I make sure to get leafy greens, nuts, and whole grains. And on hard training blocks, I’ll pop a small magnesium supplement before bed. It chills me out and helps me sleep better. Start low—this one can mess with your gut if you overdo it.

Omega-3s: The Inflammation Fighters

I treat omega-3s like insurance. They’re not magic pills, but they help with inflammation, heart health, and brain function. On heavy weeks, I take fish oil or algae-based capsules—especially if I haven’t had much fish.

Note: You probably won’t feel low omega-3s, but if your recovery is dragging or your joints feel angry, it might be worth adding.

Other Ones to Watch

If you eat clean most of the time, you’re likely getting enough vitamin C and zinc, but if you’re constantly sick or feeling rundown, those might be worth checking. A basic multivitamin can help cover gaps, but focus on real food first: leafy greens, fruits, beans, eggs, nuts, and dairy (or good alternatives).

Micronutrient Snapshot

⚠️ Pro tip: If you’re dealing with weird fatigue, irritability, or just not recovering well—log how you feel in your food journal. If it keeps happening, get a blood panel. Sometimes you don’t need more training—you just need more spinach.

Match Nutrition to the Run

You don’t need the same fuel for every type of workout. Here’s how I tweak my food based on the day’s intensity:

Easy/Recovery Days

Short jog? Low heart rate? I keep meals balanced but lighter on carbs. I might swap pancakes for toast and eggs. Dinner is usually lean meat, veggies, and a small sweet potato. I still eat enough to recover—but I don’t overdo it.

Moderate or Speed Days (Tempo, Intervals)

On these days, carbs go up. I need energy in the tank beforehand and refuel fast after.

Pre-run: Big bowl of oats, maybe a banana
Post-run: Something with protein and carbs—like a sandwich and a fruit smoothie

I usually add 200–300 extra calories, mostly from carbs, to handle the stress.

Long Run or High-Mileage Days

These are my biggest fuel days. I wake up early, eat a full breakfast, and keep snacking throughout.

Breakfast: Oatmeal with honey, fruit, sometimes a granola bar
Snacks: Bananas, rice cakes, dried fruit
Dinner: A mountain of pasta or rice with chicken or fish

The next day, I’ll often dial carbs back slightly to let the body reset—but I never starve myself. Slight taper, not restriction.

Rest Days

On full rest days, I eat about 10–20% fewer calories. That might mean skipping a snack or just eating smaller portions.

I still prioritize protein and vegetables. Instead of oatmeal and eggs for breakfast, I might just do eggs and fruit. I usually keep fat a little higher (hello peanut butter and avocado) to stay full.

💡 Some coaches recommend carb cycling—higher carbs on run days, more fats on rest days. It works well for appetite and balance without being extreme.

Sample 2-Day Cycle (150-lb Runner)

These aren’t rules—just ballpark numbers. Your body will tell you what’s right. I track how I feel: if I’m sluggish, I eat more. If I feel bloated, I trim slightly. Simple.

Common Questions on Tracking & Nutrition

How many calories do I need as a runner?
Depends on your weight and how much you’re running. A general ballpark: 20–25 calories per pound on running days.

For example, a 140-lb runner doing a 90-minute run might need around 3,000 calories that day.

Another quick formula is ~100 calories per mile [racesmart.com].

Start here, then adjust based on how you feel.

Do I need to track every meal?
Not forever. Use tracking like a coach uses video replay—to spot mistakes and adjust. Track for a week or during a big training block. Once you know what works, eat based on habit and feel.

I still track key workouts occasionally—just to double-check I’m eating enough on those days.

What’s the best app for nutrition tracking?
A lot of runners use MyFitnessPal or Cronometer.

• MFP has a massive database and syncs with some running watches.
• Cronometer is great for seeing your micronutrients.

But honestly? The best tracker is the one you’ll use. Some folks just write it down. Some snap a pic of their meals. Make it easy and you’ll stick with it.

Should I eat more on long run or hard days?
Yes. Match fuel to effort. If you eat like it’s a rest day but you’re grinding out 10 miles, your body’s gonna fight back.

Polar puts it plainly: eating too little while training more = slower, weaker, more sluggish.

I always add an extra snack or carb-heavy dinner on tough days. Sometimes it’s just another scoop of rice. Sometimes it’s dessert. But I make sure I’m refueling.

Can I build endurance without carbs?
Technically, yes. But you won’t race well. Carbs are still your best source of fuel for speed and long efforts.

Remember the study: runners who started with low carb stores didn’t perform as well.

You want to be lean? Great. But don’t try to get there by under-fueling your training. Fueling is faster than being hungry.

One Final Thought…

Still not sure where to start? Keep it simple. Add one banana or slice of toast to your breakfast tomorrow. See how it changes your next run. That’s how progress begins—one smart bite at a time.

Want to take it further? Grab my free Runner’s Nutrition Tracker and join the 7-Day Fueling Audit. You’ll track one habit or meal each day and dial things in. Or try the Recovery Meal Builder to create your perfect post-run snack.