A three-step nutrition plan for runners: eat three balanced meals and two carb-heavy snacks daily, drink enough fluids and electrolytes especially in heat, then add supplements like beetroot juice, tart cherry juice, and caffeine once the basics are solid.
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 going to 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 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.
