Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

Locked in Nutrition for Runners

24 Apr 2026 · 1 min

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0:42

The speaker outlines a three‑step nutrition framework for runners. First, they advise eating at least three full meals and two higher‑carbohydrate snacks each day, ensuring each meal contains quality carbs, protein, and fats, and timing snacks around training to fuel performance. Second, they stress proper hydration with adequate fluids and electrolytes, especially in hot conditions or midday runs. Third, after these fundamentals are solid, they suggest considering performance‑enhancing supplements such as beetroot juice, tart cherry juice for recovery, and caffeine for an extra boost.

Chapters

Here is what locked-in nutrition for runners looks like. Number 1, you're eating at least 3 full meals and 2 snacks a day. Each one of those meals has high-quality carbs, great protein, and great fats. The snacks are going to be higher carbohydrate, and you're going to time those around your training sessions and your mileage so that you have the energy to train really well. Number 2, you need to make sure that you're hydrating properly with the right amount of fluids and electrolytes. The hotter it is, the more fluids and electrolytes you are gonna need, especially if you're putting those miles in in the middle of the day heat. And then number 3, once you get those things locked in, in is when you can start looking more into the supplements. Some ones that I would recommend for you runners are beetroot juice, tart cherry juice for recovery, and then you can also look into caffeine to help you guys out too.