How macronutrients help runners have better performance - She Runs Eats Performs

Episode 2

Published on:

16th Apr 2020

Macronutrients to Help Runners go Faster and Longer

Macronutrients to help Runners go Faster and Longer

Learn about the macronutrients (carbohydrate, protein, fat) and how they can each be utilised in various ways to enhance your running performance. We will be discussing their importance for energy production, muscle recovery and repair, immune support, and much much more…. For the female runner will take a look at the effects of low energy availability and its effects on hormone balance and the development of Relative Energy Deficiency Syndrome (REDs). 

Show Notes


We're speaking about carbohydrates proteins and fats, which are the key energy nutrients in relation to running performance.  


Find about why carbohydrate is a limiting factor. 


Learn about energy availability and Relative Energy Deficiency Syndrome (REDs) and the female runner. 


Talking about protein and its importance for a runner. 


Discussing fat intake and running performance.


Key Takeaways from this episode:

  • Carbohydrate (CHO) is the most easily digestible and ready available source of energy so the body taps into CHO for immediate requirements during training runs and races. We have limited storage for CHO and that’s why we need to manage top ups of CHO during longer endurance runs.
  • PROTEIN consumption is mostly about muscle building and repair and recovery – supporting strength and power and energy production (supporting mitochondria) 
  • FAT – from a running perspective – stored fat can be used as an alternative energy source to glycogen  – endurance athletes can become very efficient at utilising fat for energy = sparing glycogen.

Related episodes:

Sports Nutrition Foundations for Female Runners

Avoiding Digestive Issues as a Runner

Performance Effects of Overtraining Syndrome

Nutrient Timing for Performance

Energy Bars Gels and Protein Powders

Race Day Success: Nutritional Strategies


The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at

Happy Running!

Aileen and Karen 


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About the Podcast

She Runs Eats Performs
for mid-life female runners of all abilities
Are you confused about the science around nutrition for runners? Listen in to learn about the WHY, HOW, WHAT, and WHEN of eating to fuel your running performance.

We are here to help you translate sports nutritional science, into easy to apply tips and plans, helping you enjoy peak running performance. We focus on the FEMALE FACTORS every mid-life woman needs to know to be a healthy runner.

About your host

Profile picture for Aileen Smith

Aileen Smith

Nutritionists, Educators, Podcasters, Runners and Friends

We have a love of running and a passion for nutrition, delicious food and healthy living. She Runs Eats Performs for female runners of all abilities who are looking for simple ways to improve their running performance and their health with nutrition and lifestyle.
We enjoy sharing our nutritional expertise, reviewing the latest sports science and most of all helping you to take easy action so you can enjoy your running life to the full.
We are here to help you achieve great health and good shape whilst staying injury-free with easy-to-understand sports nutritional concepts and easy-to-implement tips and plans.

Aileen and Karen are BANT and CNHC Registered Nutritional Therapists.