For Austin athletes and runners everywhere, performance isn’t just physical; it’s mental too. Athlete nutrition plays a big role in supporting both energy and focus.
That’s why athlete health insurance can make a difference. If you have Aetna health insurance for athletes, you may be able to access expert support like a dietitian to help you eat smarter, train better, and take care of your long-term health.
In this article, we’ll break down the science of sports nutrition, what to watch out for, and how to get the right support, without breaking the bank.
What Every Runner Should Know About Macronutrients and Micronutrients
Macronutrients
Macronutrients are the main nutrients your body needs for energy and recovery. [1]
Carbohydrates
Carbohydrates are the main fuel for runners. They help refill glycogen, stored energy in your muscles and liver. [2] Athletes training about an hour a day need 5–7 grams of carbs per kilogram of body weight. For those doing 1–3 hours of daily training, the range goes up to 6–10 g/kg. Ultra-endurance athletes may need 8–12 g/kg to meet energy needs.
While low glycogen is linked to tiredness, research shows it’s not the only reason. Elite athletes can still perform after glycogen levels drop, likely due to adaptations such as improved fat utilization and the use of alternate fuel sources, including lactate. Still, getting enough carbs helps you avoid the dreaded “bonk.” [3] Great sources include oats, bananas, rice, and whole-grain bread.
Proteins
Protein helps repair muscles and supports recovery. The general Recommended Dietary Allowance is 0.8 g/kg/day for sedentary adults, but that’s not enough for athletes. Active people need around 1.4–2.0 g/kg/day. Endurance athletes may need 1.0–1.6 g/kg/day, while strength-focused athletes may require 1.6–2.0 g/kg/day.
Experts recommend eating 0.25–0.3 g/kg of protein soon after workouts to support muscle repair. Spreading protein across the day, every 3–4 hours, helps reduce soreness and boosts muscle growth. High-quality sources include lean meats, dairy, eggs, tofu, fish, and legumes. [4]
Fats
Fats provide steady energy, support hormone function, and help absorb fat-soluble vitamins.
Fat should make up 20–35% of daily calories, with most coming from healthy sources like olive oil, nuts, seeds, avocados, and fatty fish. Omega-3s can aid recovery, ease muscle soreness, and improve heart rate variability during intense training.
That said, not all fats are created equal. Athletes should limit saturated fat to under 10% of daily calories and avoid trans fats. For runners, getting 250–2000 mg of EPA/DHA daily can help reduce inflammation and protect cardiovascular health. [5]
Micronutrients
Athletes also need micronutrients and electrolytes, which support muscle function, hydration, energy metabolism, and recovery.
Athletes can sweat out anywhere from 0.3 to 2.4 liters every hour during intense exercise. In ultra-endurance events like a 12-hour Ironman, that can add up to 11–12% of their body weight. In extreme conditions, like desert races or long hikes, people have lost up to 18% of their body weight in sweat when they couldn’t drink enough. [6]
Micronutrients like iron, vitamin D, calcium, and antioxidants support endurance, muscle strength, and immunity. Iron, in particular, is needed for red blood cell production and oxygen delivery, helping prevent fatigue and support aerobic performance.
The International Journal of Sports Nutrition and Exercise Metabolism reports that nearly 20% of competitive athletes are iron-deficient. This has been linked to lower VO₂ peak – the body’s max oxygen use during exercise – and a reduced chance of reaching elite endurance levels. For female athletes with iron-deficiency anemia, a study published in the Journal of Applied Physiology found that taking 200 mg of oral iron daily for 2 months improved VO₂ max by 7–18%, directly enhancing aerobic performance and energy output. [7]
Vitamin D supports muscle strength, bone health, and performance. When paired with calcium, it helps prevent stress fractures and can boost strength and sprint capacity in athletes with low levels.
A randomized controlled trial found that elite athletes who took 50,000 IU of vitamin D per week for 8 weeks improved their leg strength and sprint speed. Additionally, a meta-analysis also linked vitamin D to better VO₂ max and lower-body power, though results varied based on the athlete’s starting levels and the study type. [8]
Antioxidants like vitamins C and E help reduce oxidative stress from intense exercise, which can damage muscle cells and slow recovery. But research shows that high-dose supplements might interfere with redox signaling, which helps build mitochondria and improve how the body uses insulin. [9]
Experts now recommend athletes get antioxidants from whole foods like berries, citrus, leafy greens, and nuts, so you get the benefits without disrupting your body’s natural training adaptations.
The Link Between Digestion and Mental Health
The gut and brain are connected through what scientists call the gut–brain axis, a two-way communication system involving neural, immune, and hormonal signals. Known as the “second brain,” the enteric nervous system in your gut contains hundreds of millions of neurons and even produces neurotransmitters like serotonin. [10]
Exercise seems to boost this connection. Athletes often have more diverse gut bacteria and higher levels of short-chain fatty acids (SCFAs), which support brain function and lower inflammation. These gut microbes break down fiber into compounds like butyrate, which can cross into the brain and influence how it works. [11]
Some Lactobacillus and Bifidobacterium strains may produce GABA (the brain’s main inhibitory neurotransmitter) or serotonin precursors, which help regulate stress, mood, and fatigue by signaling the brain through the vagus nerve. [12]
What Every Runner Gets Wrong About Nutrition
Runners who train hard or for long hours can develop Relative Energy Deficiency in Sport (RED-S), a condition caused by low energy availability, when the body doesn’t get enough calories to support both exercise and basic functions.
This energy gap affects more than just performance. It can disrupt hormones, weaken bones, lower immunity, and impact mood. Signs include constant fatigue, frequent injuries, missed periods in women, and trouble focusing. [13]
Another issue is gastrointestinal (GI) distress, or “runner’s gut” – nausea, cramps, or urgent bathroom trips during or after a run. It can be triggered by factors such as high fiber or fat intake, dehydration, stress, or eating meals at the wrong time.
The good news is the gut can be trained. Studies show that fueling gradually during workouts, starting with small amounts and increasing over 1–2 weeks, can reduce GI symptoms by about 47% and help your body absorb carbs better. [14] Try experimenting during training: aim for 30–60 g of carbs per hour on long runs, stay hydrated, avoid last-minute diet changes, and test all foods and drinks ahead of race day.
Athlete Nutrition & Aetna Coverage
Runners need more than healthy food. A sports dietitian can create a plan that supports training, boosts recovery, and helps prevent low energy, stomach issues, and poor eating habits.
If you have Aetna health insurance, you may qualify to see an Aetna-covered dietitian for a customized nutrition plan. Many plans cover counseling for preventive care or chronic conditions, often without a doctor’s referral. Co-pays or co-insurance may apply; telehealth options are also available.
To be sure, you can verify your coverage with Aetna to confirm your benefits.
Ready to Run Better?
Whether you’re running your first 5K or a marathon, what you eat matters; it affects how you feel, think, and run.
Issues like RED-S or gut trouble can seriously impact your performance, but getting support early changes everything. A sports dietitian can build a personalized plan that works for your body and goals. But with Aetna and Health Loft, accessing expert help is now easier and more affordable than ever.
If you want to learn more, head over to runnersblueprint.com for even more tips on how to fuel smarter and run stronger.
Sources:
- Espinosa‑Salas, S., & Gonzalez‑Arias, M. (2023, August 8). Nutrition: Macronutrient intake, imbalances, and interventions. StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK594226/
- Cleveland Clinic. (2022, July 13). Glycogen. https://my.clevelandclinic.org/health/articles/23509-glycogen
- Vitale, K., & Getzin, A. (2019). Nutrition and supplement update for the endurance athlete: Review and recommendations. Nutrients, 11(6), 1289. https://doi.org/10.3390/nu11061289
- Campbell, B., Kreider, R. B., Ziegenfuss, T., La Bounty, P., Roberts, M., Burke, D., Landis, J., Lopez, H., & Antonio, J. (2007). International Society of Sports Nutrition position stand: Protein and exercise. Journal of the International Society of Sports Nutrition, 4, Article 8. https://doi.org/10.1186/1550-2783-4-8
- Liu, A. G., Ford, N. A., Hu, F. B., Zelman, K. M., Mozaffarian, D., & Kris-Etherton, P. M. (2017). A healthy approach to dietary fats: Understanding the science and taking action to reduce consumer confusion. Nutrition Journal, 16, Article 53. https://doi.org/10.1186/s12937-017-0271-4
- Armstrong, L. E. (2021). Rehydration during endurance exercise: Challenges, research, options, methods. Nutrients, 13(3), 887. https://doi.org/10.3390/nu13030887
- Radjen, S., Radjen, G., Zivotić‑Vanović, M., Radaković, S., Vasiljević, N., & Stojanović, D. (2011). Effect of iron supplementation on maximal oxygen uptake in female athletes [Article in Serbian]. Vojnosanitetski Pregled, 68(2), 130–135. https://doi.org/10.2298/vsp1102130r
- Zhang, L., Quan, M., & Cao, Z.-B. (2019). Effect of vitamin D supplementation on upper and lower limb muscle strength and muscle power in athletes: A meta-analysis. PLOS ONE, 14(4), e0215826. https://doi.org/10.1371/journal.pone.0215826
- Li, S., Fasipe, B., & Laher, I. (2022). Potential harms of supplementation with high doses of antioxidants in athletes. Journal of Exercise Science & Fitness, 20(4), 269–275. https://doi.org/10.1016/j.jesf.2022.06.001
- Calvani, R., Picca, A., Lo Monaco, M. R., Landi, F., Bernabei, R., & Marzetti, E. (2018). Of microbes and minds: A narrative review on the second brain aging. Frontiers in Medicine, 5, Article 53. https://doi.org/10.3389/fmed.2018.00053
- Dalton, A., Mermier, C., & Zuhl, M. (2019). Exercise influence on the microbiome–gut–brain axis. Gut Microbes, 10(5), 555–568. https://doi.org/10.1080/19490976.2018.1562268
- Xia, W., Li, X., Han, R., & Liu, X. (2024). Microbial champions: The influence of gut microbiota on athletic performance via the gut-brain axis. Open Access Journal of Sports Medicine, 15, 209–228. https://doi.org/10.2147/OAJSM.S485703
- Cabre, H. E., Moore, S. R., Smith-Ryan, A. E., & Hackney, A. C. (2022). Relative energy deficiency in sport (RED-S): Scientific, clinical, and practical implications for the female athlete. Deutsche Zeitschrift für Sportmedizin, 73(7), 225–234. https://doi.org/10.5960/dzsm.2022.546
- Amawi, A., AlKasasbeh, W., Jaradat, M., Almasri, A., Alobaidi, S., Abu Hammad, A., Bishtawi, T., Fataftah, B., Turk, N., Al Saoud, H., Jarrar, A., & Ghazzawi, H. (2024). Athletes’ nutritional demands: A narrative review of nutritional requirements. Frontiers in Nutrition, 10, Article 1331854. https://doi.org/10.3389/fnut.2023.1331854