Trying to build muscle as a runner doesn’t mean you need to sacrifice your performance. Instead, finding the best dietary strategy combined with an adjusted training regimen will allow you to add muscle without hindering your running ability. Below are five nutritional tips for runners to get a balanced approach to bulking and endurance through training and food choices.
1. Create a Caloric Surplus
To bulk efficiently and effectively, you must consume more calories than you burn. A good place to start is by adding 250 to 500 calories beyond your baseline amount, which should correlate to a gradual weight gain of around half a pound per week. The best foods to help boost your calorie intake include nuts, oils, full-fat dairy, rice, pasta, avocados, eggs, and potatoes. They provide both the calories and energy requirements for dedicated athletes.
2. Prioritize Protein Intake
Protein, protein, protein. One of the most essential food groups for runners, it also falls into our nutritional tips for runners list. Protein helps with muscle repair and growth. When figuring out your diet, aim for 1-1.2 grams per pound of bodyweight daily, split between four to five meals. Great sources of protein include chicken, eggs, ground beef, fish, Greek yogurt, tofu, and cottage cheese. This blend provides a healthy amount of amino acids.
3. Maintain Adequate Carbohydrate Levels
Along with protein, carbs are used as primary fuel when it comes to runners or other athletes. When following these nutritional tips for runners, aim for 45-55% of your total daily calories from carbs. This helps support both endurance and strength training and prevents possible performance dips. It also allows for protein to be available for muscle growth instead of energy consumption.
4. Incorporate Healthy Fats
While fats are a tricky subject, your body does need healthy fats to maintain its physique. Ideally, your fat intake should come in at 20-30% of your total calorie consumption. Great options that provide healthy fats include olive oil, nut butters, avocados, cheese, and whole milk. Each provides dense calories without making you feel super full. Make sure to avoid excessive amounts, though, as it could impact your carb and protein intake.
5. Optimize Nutritional Timing
Nutritional tips for runners aren’t just about the food; it’s also about the timing. Eating at the right time is crucial to getting the most out of your bulking routine. The best way to do so is to eat a post-workout meal within 30 minutes of completing your training to avoid muscle breakdown and help recovery. Ideally, the meal should have a protein shake with a carb, such as fruit or rice cakes. If you want to supercharge your muscle growth, consider having a casein-rich snack before bed, like cottage cheese, edamame, or a hard-boiled egg.
Final Thoughts
Building muscle and bulking as a runner doesn’t mean you have to forgo endurance and ability. Keeping track of your calories, protein, carbs, fats, and timing is key to achieving your muscle-building goals without any setbacks. Plus, when building your bulking routine, don’t forget to adjust your training volume to truly get the most out of it. The best part? With commitment, you can enjoy better strength and running performance.