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Runner's World Performance Nutrition for Runners: How to Fuel Your Body for Stronger Workouts, Faster Recovery, and Your Best RaceTimes Ever
Runner's World Performance Nutrition for Runners by Matt Fitzgerald offers runners up-to-date nutrition advice based on the latest science
Runners have different nutrition and recovery needs than other endurance athletes. Yet until now, they've had no nutritional resource specifically addressing their concerns.
This comprehensive guide distills the newest thinking in the science of exercise nutrition into practical, hands-on tips that will help runners stay healthy, recover faster, enjoy better workouts, and race successfully. Readers will learn:
• detailed information on nutritional topics important to runners, from balancing internal energy stores to proper hydration
• how to customize their diets to their individual training needs
• shopping tips and dining-out strategies to help runners maximize their nutritional intake
• the top 5 pre-race meals and top 5 healthiest snacks for runners
• nutritional tips for special populations, including women, children, diabetics, and older runners
Runners have different nutrition and recovery needs than other endurance athletes. Yet until now, they've had no nutritional resource specifically addressing their concerns.
This comprehensive guide distills the newest thinking in the science of exercise nutrition into practical, hands-on tips that will help runners stay healthy, recover faster, enjoy better workouts, and race successfully. Readers will learn:
• detailed information on nutritional topics important to runners, from balancing internal energy stores to proper hydration
• how to customize their diets to their individual training needs
• shopping tips and dining-out strategies to help runners maximize their nutritional intake
• the top 5 pre-race meals and top 5 healthiest snacks for runners
• nutritional tips for special populations, including women, children, diabetics, and older runners
256 pages, Paperback
First published December 27, 2005
62 people are currently reading
255 people want to read
About the author
Matt Fitzgerald
84 books426 followersMatt Fitzgerald is the author of numerous books on sports history and endurance sports. He has enjoyed unprecedented access to professional endurance athletes over the course of his career. His best-sellers include Racing Weight and Brain Training for Runners. He has also written extensively for Triathlete, Men's Fitness, Men's Health, Outside, Runner's World, Bicycling, Competitor, and countless other sports and fitness publications.
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Displaying 1 - 30 of 33 reviews
March 9, 2009
This was MUCH more what I was looking for than The Runner's Diet (also put out by Runner's World.) Where it was focused on someone who was getting into running specifically to lose weight, Performance Nutrition for Runners was written for established runners looking to fuel correctly to improve their running. I really appreciated all the info on fueling and hydrating while running, pre-race, and recovery eating. I was hoping for a little more on everyday eating - maybe some general meal plans and such. I think, though, with the knowledge I've gleaned from this book, I can do a pretty good job setting up a plan for myself.
January 5, 2020
Key takeaways:
• Running nutrition and nutrition for general health go hand in hand. Eating to make yourself healthy will also make you a better runner
• There are four key principles for a healthy diet- eat natural foods, eat a balance and variety of foods, balance your energy intake with your energy needs, customise your diet to individual needs
• Sports drinks or energy gels with water are essential when training for more than 45 minutes. They offer better hydration than water
• As soon as possible after exercise eat some carbs with a little protein to help replenish muscle glucose • When trying to loose excess weight eat as you would if you were already at your ideal weight and your body will adjust down over time
• Health is affected more by how lean you are rather than how much you weigh • People tend to eat the same volume of food so you can loose weight by making that food less calorie dense
• Running nutrition and nutrition for general health go hand in hand. Eating to make yourself healthy will also make you a better runner
• There are four key principles for a healthy diet- eat natural foods, eat a balance and variety of foods, balance your energy intake with your energy needs, customise your diet to individual needs
• Sports drinks or energy gels with water are essential when training for more than 45 minutes. They offer better hydration than water
• As soon as possible after exercise eat some carbs with a little protein to help replenish muscle glucose • When trying to loose excess weight eat as you would if you were already at your ideal weight and your body will adjust down over time
• Health is affected more by how lean you are rather than how much you weigh • People tend to eat the same volume of food so you can loose weight by making that food less calorie dense
February 19, 2024
It’s easy to get overwhelmed and bogged down in the sheer amount of physiological detail and recommendations in this book. It also places rather too much emphasis on using sports drinks, and Matt Fitzgerald seems to contradict one of his other books, The Endurance Diet, in which he advises going for whole-milk instead of low-fat dairy products because they have more nutritional benefits overall. (Perhaps he changed his mind over time, given this book was written 10 years before The Endurance Diet.) There is some useful information for runners in here, though; you may just need to carefully glean what would be most useful to you.
May 23, 2019
Nice and conversational with good nutritional tips. I like how nature knows best. However, with certain interventions, there are ways to improve, I stress, UPON nature. (I'm aware not all things natural are good for us... cyanide... mercury, what's more natural than an element?) Good science but it may be outdated. Picked up on the glutamine issue with this... helpful to read widely in this area. Eat whole foods, rest well, drink plenty, keep running.
May 15, 2017
Good review on what to eat. Always a good read
May 15, 2022
I recently read a book on the ketogenic diet which made me more interested in nutrition. As a runner, I specifically wanted to learn more about running nutrition, and this was a good book for that. I took some more detailed notes on my own, but here are the main tips that Fitzgerald provides in "Performance Nutrition for Running":
The 4 main principles of healthy eating are to eat natural foods (particularly whole grain breads/cereals, fresh fruits and vegetables, fewer processed oils, and organic foods), eat a balance and variety of foods (easiest way to get all of the nutrients we need), balance energy intake with energy need (calories in equals calories out), and customize the diet to individual needs (vegetarian, diabetic, etc.)
Sports drinks are an effective way for runners to fuel their workouts and recover properly (Fitzgerald talks a lot about the benefits of sports drinks in this book, almost too much).
Overall, the natural/balanced diet that Fitzgerald advises for runners is simple, but he acknowledges that there will be variations between individuals. For example, the author recommends a carbohydrate range of 40-70% of total calories, a fat range of 20-40% of total calories, and a protein range of 15-25% of total calories. He said that most runners actually don't consume as many carbohydrates as they think they do; Fitzgerald himself thought that 60% of his calories were coming from carbs, but when he consulted a nutritionist, he discovered that it was only 50%. Runner definitely need to get the majority of their calories from carbohydrates, as we deeply rely on glucose and stored glycogen for energy during workouts. However, the exact percentage between athletes will differ.
A final few things that I learned from this book that I found interesting and/or useful are that doctors do not get much education on nutrition in medical school, a pre-run energy bar should contain mostly carbohydrates (for energy) rather than protein, glycogen synthesis occurs two times as fast if you consume 10-20% of your daily carbohydrate within the one hour "recovery window" after a workout, and carbo-loading before races is actually a more complicated process than one may think (see Chapter 6).
I may change some things about my running nutrition and diet in general after reading this book (pre-run energy bar, recovery food window, sports drinks in heat, fruit snacks, etc.) but I also want to consult more sources and learn more about nutrition now.
The 4 main principles of healthy eating are to eat natural foods (particularly whole grain breads/cereals, fresh fruits and vegetables, fewer processed oils, and organic foods), eat a balance and variety of foods (easiest way to get all of the nutrients we need), balance energy intake with energy need (calories in equals calories out), and customize the diet to individual needs (vegetarian, diabetic, etc.)
Sports drinks are an effective way for runners to fuel their workouts and recover properly (Fitzgerald talks a lot about the benefits of sports drinks in this book, almost too much).
Overall, the natural/balanced diet that Fitzgerald advises for runners is simple, but he acknowledges that there will be variations between individuals. For example, the author recommends a carbohydrate range of 40-70% of total calories, a fat range of 20-40% of total calories, and a protein range of 15-25% of total calories. He said that most runners actually don't consume as many carbohydrates as they think they do; Fitzgerald himself thought that 60% of his calories were coming from carbs, but when he consulted a nutritionist, he discovered that it was only 50%. Runner definitely need to get the majority of their calories from carbohydrates, as we deeply rely on glucose and stored glycogen for energy during workouts. However, the exact percentage between athletes will differ.
A final few things that I learned from this book that I found interesting and/or useful are that doctors do not get much education on nutrition in medical school, a pre-run energy bar should contain mostly carbohydrates (for energy) rather than protein, glycogen synthesis occurs two times as fast if you consume 10-20% of your daily carbohydrate within the one hour "recovery window" after a workout, and carbo-loading before races is actually a more complicated process than one may think (see Chapter 6).
I may change some things about my running nutrition and diet in general after reading this book (pre-run energy bar, recovery food window, sports drinks in heat, fruit snacks, etc.) but I also want to consult more sources and learn more about nutrition now.
May 23, 2012
This was like reading Michael Pollan while sipping Gatorade or slurping up gu.
The Message
His basic message is eat all natural + a little science on the side during a run. When, how & what is sprinkled in there including a typical day, pre-run, recovery & race day ideas. But he does suggest we play around with what we do in order to figure out what works best for us. Argh - can't I just have a recipe! No. It doesn't work in life, so why would it work here. But his suggestions are helpful.
Why did I pick this book up?
As a WeightWatcher's lifetime member, I know how to diet to lose weight, but as a runner, I felt like I was struggling to know what would help me keep my energy up for training. There were parts of the book that were very helpful. For example, I now understand some of the science behind why gu + water and not gu + sports drink. (You don't need double the electrolytes or extra energy) And that all sports drinks are not created equally. I also liked the message about why to eat what to eat from a runner's perspective - injury prevention, glycogen stores. And most importantly, I loved his message about not worrying about what the scale says, but to focus on body composition, working to keep your BMI the same, but change your body fat % gradually by exchanging foods to the right mix of whole grain carbs, protein & good fats.
Bonus
My family & I loved the meal suggestion of salmon over rice with gourmet peach/mango salsa. Yum.
He gave 7 easy dinner suggestions that are very easy to make at home with out much thought, preparation or forking over cold cash. I could always use those.
The Message
His basic message is eat all natural + a little science on the side during a run. When, how & what is sprinkled in there including a typical day, pre-run, recovery & race day ideas. But he does suggest we play around with what we do in order to figure out what works best for us. Argh - can't I just have a recipe! No. It doesn't work in life, so why would it work here. But his suggestions are helpful.
Why did I pick this book up?
As a WeightWatcher's lifetime member, I know how to diet to lose weight, but as a runner, I felt like I was struggling to know what would help me keep my energy up for training. There were parts of the book that were very helpful. For example, I now understand some of the science behind why gu + water and not gu + sports drink. (You don't need double the electrolytes or extra energy) And that all sports drinks are not created equally. I also liked the message about why to eat what to eat from a runner's perspective - injury prevention, glycogen stores. And most importantly, I loved his message about not worrying about what the scale says, but to focus on body composition, working to keep your BMI the same, but change your body fat % gradually by exchanging foods to the right mix of whole grain carbs, protein & good fats.
Bonus
My family & I loved the meal suggestion of salmon over rice with gourmet peach/mango salsa. Yum.
He gave 7 easy dinner suggestions that are very easy to make at home with out much thought, preparation or forking over cold cash. I could always use those.
January 4, 2014
I've been reading about running for while and running a bit longer. I think I've been exposed to most of the content via other books, periodicals, and web reading. The parts that stand out to me are the discussions on timing of pre run and post run nutrition/supplies. I would like to have access to a bibliography as I'm at a point that I would like to see the studies referenced in the passages. It's not that I don't trust the author/editor, I would like to see the rest of the study findings and recommendations, not just what the a/e chose as important to include.
reading an earlier review - gatorade was mentioned a lot, but there are tables and references to a number of sports supplements. The walkaway message that could have been spelled out is that while we are 'made to run' we weren't intended to log huge miles regularly/daily - the amount of running we do is unnatural so we'll need to boost that effort with direct supplements before, during, and after runs if we expect to maintain a healthy body.
reading an earlier review - gatorade was mentioned a lot, but there are tables and references to a number of sports supplements. The walkaway message that could have been spelled out is that while we are 'made to run' we weren't intended to log huge miles regularly/daily - the amount of running we do is unnatural so we'll need to boost that effort with direct supplements before, during, and after runs if we expect to maintain a healthy body.
July 5, 2021
Nice reference for runners who are trying to support their training with appropriate nutrition. I first read this book before my one and only marathon and it helped me appropriately fuel all of those training miles.
April 29, 2011
the term "sports drink" is used 73 times in this book, or once every 3.342 pages. gatorade is the only brand mentioned, 9 times.
this means that every 3-5 minutes sports drinks will be suggested, and every 30-45 minutes or so gatorade will be suggested as the chosen brand. in other words, reading this feels like a pr campaign/ad for gatorade. being more interested in natural optimizations, all this sport drink talk seems excessive.
there are some reasonable tips mixed in with a lot of common sense material, which could have been covered in about 5-10 pages.
amending the review to 3 stars because i think the race week/race day macro nutrient info is helpful
this means that every 3-5 minutes sports drinks will be suggested, and every 30-45 minutes or so gatorade will be suggested as the chosen brand. in other words, reading this feels like a pr campaign/ad for gatorade. being more interested in natural optimizations, all this sport drink talk seems excessive.
there are some reasonable tips mixed in with a lot of common sense material, which could have been covered in about 5-10 pages.
amending the review to 3 stars because i think the race week/race day macro nutrient info is helpful
January 24, 2015
#25 on my 52 in 52 Quest: Another informative read from the Easy Striders circulating library---kiitos (thank you), Donna.
The author, Matt Fitzgerald, is a runner and coach as well as a professional writer. Solid, common sense, practical advice presented in a readable style, while grounded in extensive knowledge of nutrition and athletic performance.
I especially appreciate the discussion on sports drinks which clarified ingredients and purpose---I've always been confused by this aspect of the running experience---"fuzzy on the details" as my running YaYa would say.
The extensive index is useful. Perhaps King and I should add it to our personal library as a reference book.
The author, Matt Fitzgerald, is a runner and coach as well as a professional writer. Solid, common sense, practical advice presented in a readable style, while grounded in extensive knowledge of nutrition and athletic performance.
I especially appreciate the discussion on sports drinks which clarified ingredients and purpose---I've always been confused by this aspect of the running experience---"fuzzy on the details" as my running YaYa would say.
The extensive index is useful. Perhaps King and I should add it to our personal library as a reference book.
May 5, 2009
This is a good, easy to follow guide to both sports nutrition and general nutrition. While the author is not a nutrition specialist and thus lacks some expertise, he has picked up a lot of information from years of coaching and consulting with nutritionists. I wish this book had citations for the studies he describes, but overall it was a worthwhile read. It breaks down a lot of misconceptions about nutrition that are prominent in our society.
February 21, 2012
A very good book to prepare you for those long runs. I knock it one star as there are not enough examples on how to eat each day. This book will teach you how to eat right before and right after those long runs, but it only generally teaches you your target goals day in and day out. I am still looking for that everyday book - a real gap in the market.
November 17, 2008
A great read, especially for those who are concerned about what supplements and foods to eat and how to utilize nutrition to maximize your training and competition. This is important for those who plan to do marathons.
June 4, 2010
This was perfect for what I was looking for. It's hard to find details on running nutrition especially when you're not someone who runs 40 miles a week. This book breaks down running nutrition for all levels of runners.
September 15, 2014
Really great information on nutrition and hydration needs for running. I've increased my mileage this year and needed to learn about fueling myself so I don't get sick or injured. Fitzgerald has a lot of great information for runners.
January 30, 2015
Finally reading this, and it is putting much in layman's terms. Now, of course, I want to buy it...
Edit...yeah, so I bought it. Another one to go on the shelf of books I've bought but forget to read! Hopefully I'll highlight the heck out of it when I finally do!
Edit...yeah, so I bought it. Another one to go on the shelf of books I've bought but forget to read! Hopefully I'll highlight the heck out of it when I finally do!
September 14, 2007
A lot of useful information, a good deal of nutritional jargon, and some information most people would know already.
February 5, 2008
o.k. book. Pretty common sense material as far as nutrition and eating whole foods. Some good information on drinking energy drinks during training and postrun nutrition.
April 21, 2008
This one was so so. Some good info about anti-inflammatory diet. Otherwise, not a lot of new info, at least not for me. Not a real life changer.
September 17, 2008
One of the best books I have read for Running... got my time to 10 minutes because of it. I should add I was only able to do this a handfull of times so far.
April 3, 2009
Learnin' how to eat FOR SPEED and so I don't get dehydrated, disoriented, and puke after my next marathon.
July 13, 2010
Liked this one.... I was mostly interested in how much you should eat based on your workouts and what the best foods were. Good resource.
This entire review has been hidden because of spoilers.
July 29, 2011
Much more than I expected! Great book & very helpful full of useful information!
Currently reading
April 6, 2011Running Nutrition. So far very helpful.
August 26, 2011
Excellent advice on nutrition for runners of all levels.
March 6, 2012
This is the best performance nutrition book I have ever read.
It has taken my training to a higher level.
It has taken my training to a higher level.
March 22, 2012
Some good information on aspects of nutrition for runners.
January 22, 2012
Lots of good information. Although at times it is more technical than needed. Guess that's what a nutrition book is going to be aobut. Made me think though.
Read
January 13, 2012Had some usefull information, especially about post workout nutrition and intake before and during races.
Displaying 1 - 30 of 33 reviews