A runner's guide to daily nutrition

Let me start with a disclaimer: I'm not a nutritionist. While I've spent considerable time reading about nutrition for sport and experimenting with what works, I'd encourage you to do your own research and find what works for you. That said, there are some fundamental principles I'm confident about sharing.

A quick note before we dive in: I'm focusing here on day-to-day nutrition rather than fuelling for workouts, long runs, or races. I'll cover them separately another time.

The power of nutrition

When we think about improving our running, we often focus on training variables - mileage, workouts, recovery time. However, nutrition might be the most powerful lever we can pull for performance enhancement outside of running itself. Good nutrition unlocks everything: more energy for training, better bone health, and a stronger immune system. You simply cannot out-train a bad diet.

See food as an investment in yourself

When we think about running-related expenses, many runners won't think twice about spending hundreds of pounds on the latest carbon-plated shoes or a new GPS watch. Yet when it comes to food, there's often resistance to spending more on quality ingredients. Good nutrition is possibly the best investment you can make in your running. While shoes might last you 500 miles, the food you eat affects every single step you take - in training, racing, and recovery. When you view good food as an investment in your performance rather than just an expense, it becomes easier to prioritise quality over cost.

Quality over quantity

I don't recommend calorie counting. At all. While it might lead to short-term success, it's not a sustainable approach to fuelling your running life. The problem with calorie counting is that it's completely agnostic about nutrients and vitamins. What you eat matters far more than how much you eat.

Think about it: if you hit your exact calorie target for the day but it's all processed, sugary food, you're not giving your body what it needs to adapt to training, fight off illness, or maintain bone health.

Keep it simple

My approach to nutrition centers on one core principle: eat real food as much as possible. This means:

• Minimising processed food

• Eating plenty of vegetables every day

• Focusing on whole food sources

When you eat good, real food, you generally don't need to worry about overeating. A body that's hungry from training will take what it needs and efficiently deal with what it doesn't. Trust your hunger signals - they're there for a reason.

The 85% rule

Here's something important: don't strive for perfection with your diet (I eat some chocolate pretty much every day and unwittingly turn into a competition eater at family get togethers). You probably only need about an 85% success rate to see huge improvements in your health and performance. It's not just okay but actually good to have things you enjoy eating and to not feel guilty about them. If the bulk of your diet is locked down with good, nutritious food, then occasional treats or less-than-perfect meals won't make any difference at all.

Timing matters

One rule I've found particularly beneficial is not eating after the evening meal. It's a simple but effective strategy for better digestion and sleep quality. A useful tactic to support this is brushing your teeth soon after your meal - it serves as a physical reminder that you're done eating for the day.

While there's some evidence supporting intermittent fasting, as athletes we need to prioritise our energy requirements. I advocate something more moderate: I typically stop eating after dinner (around 7pm) and don't eat again until breakfast (around 7am). This gives me a natural 12-hour fasting window without compromising my training needs.

The supplement question

You’ve no doubt seen supplements promising everything from better recovery to enhanced performance. It's tempting to see supplements as an easy way to replace something that could be available through food, but that's missing the point - they're meant to be supplementary, not replacement.

If you suspect you're deficient in something, get a blood test rather than randomly starting supplements. I've experimented with various supplements over the years (off the top of my head: multivitamins, vitamin D, magnesium, iron, omega 3) and now take none. I don’t believe I need any and that I get what I need from my diet. I can’t say that I saw any material difference when I used them apart from less money in my bank. My only exception is occasional protein powder use when I need more protein than I can easily get through food alone, typically after long runs. There’s only so many chicken breasts you can eat.

Hydration: The simple stuff

You need to drink water. Lots of it. This isn't complicated but it's absolutely crucial. If you're training regularly, you should be drinking water throughout the day, not just around your runs.

Making it work

The key to good nutrition isn't following a perfect diet - it's being honest about where you are with your nutrition. Ask yourself: Is your current approach supporting your health, your day-to-day life, and your training? If not, what small changes could you make?

Remember, nutrition is a powerful performance enhancer. Get it right, and you'll not only feel better day-to-day, but you'll also see your training gains accelerate.

You don't need complex meal plans or expensive supplements. Focus on real food, eat plenty of vegetables, stay hydrated, and listen to your body. Sometimes the simplest approach is the most effective.