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Runner's World Performance Nutrition for Runners: How to Fuel Your Body for Stronger Workouts, Faster Recovery, and Your Best Race Times Ever

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Runner's World Performance Nutrition for Runners by Matt Fitzgerald offers runners up-to-date nutrition advice based on the latest science Runners have different nutrition and recovery needs than other endurance athletes. Yet until now, they've had no nutritional resource specifically addressing their concerns. This comprehensive guide distills the newest thinking in the sci Runner's World Performance Nutrition for Runners by Matt Fitzgerald offers runners up-to-date nutrition advice based on the latest science Runners have different nutrition and recovery needs than other endurance athletes. Yet until now, they've had no nutritional resource specifically addressing their concerns. This comprehensive guide distills the newest thinking in the science of exercise nutrition into practical, hands-on tips that will help runners stay healthy, recover faster, enjoy better workouts, and race successfully. Readers will learn: • detailed information on nutritional topics important to runners, from balancing internal energy stores to proper hydration • how to customize their diets to their individual training needs • shopping tips and dining-out strategies to help runners maximize their nutritional intake • the top 5 pre-race meals and top 5 healthiest snacks for runners • nutritional tips for special populations, including women, children, diabetics, and older runners


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Runner's World Performance Nutrition for Runners by Matt Fitzgerald offers runners up-to-date nutrition advice based on the latest science Runners have different nutrition and recovery needs than other endurance athletes. Yet until now, they've had no nutritional resource specifically addressing their concerns. This comprehensive guide distills the newest thinking in the sci Runner's World Performance Nutrition for Runners by Matt Fitzgerald offers runners up-to-date nutrition advice based on the latest science Runners have different nutrition and recovery needs than other endurance athletes. Yet until now, they've had no nutritional resource specifically addressing their concerns. This comprehensive guide distills the newest thinking in the science of exercise nutrition into practical, hands-on tips that will help runners stay healthy, recover faster, enjoy better workouts, and race successfully. Readers will learn: • detailed information on nutritional topics important to runners, from balancing internal energy stores to proper hydration • how to customize their diets to their individual training needs • shopping tips and dining-out strategies to help runners maximize their nutritional intake • the top 5 pre-race meals and top 5 healthiest snacks for runners • nutritional tips for special populations, including women, children, diabetics, and older runners

30 review for Runner's World Performance Nutrition for Runners: How to Fuel Your Body for Stronger Workouts, Faster Recovery, and Your Best Race Times Ever

  1. 5 out of 5

    Turi

    This was MUCH more what I was looking for than The Runner's Diet (also put out by Runner's World.) Where it was focused on someone who was getting into running specifically to lose weight, Performance Nutrition for Runners was written for established runners looking to fuel correctly to improve their running. I really appreciated all the info on fueling and hydrating while running, pre-race, and recovery eating. I was hoping for a little more on everyday eating - maybe some general meal plans an This was MUCH more what I was looking for than The Runner's Diet (also put out by Runner's World.) Where it was focused on someone who was getting into running specifically to lose weight, Performance Nutrition for Runners was written for established runners looking to fuel correctly to improve their running. I really appreciated all the info on fueling and hydrating while running, pre-race, and recovery eating. I was hoping for a little more on everyday eating - maybe some general meal plans and such. I think, though, with the knowledge I've gleaned from this book, I can do a pretty good job setting up a plan for myself.

  2. 5 out of 5

    JORDAN

    Key takeaways: • Running nutrition and nutrition for general health go hand in hand. Eating to make yourself healthy will also make you a better runner • There are four key principles for a healthy diet- eat natural foods, eat a balance and variety of foods, balance your energy intake with your energy needs, customise your diet to individual needs • Sports drinks or energy gels with water are essential when training for more than 45 minutes. They offer better hydration than water • As soon as possib Key takeaways: • Running nutrition and nutrition for general health go hand in hand. Eating to make yourself healthy will also make you a better runner • There are four key principles for a healthy diet- eat natural foods, eat a balance and variety of foods, balance your energy intake with your energy needs, customise your diet to individual needs • Sports drinks or energy gels with water are essential when training for more than 45 minutes. They offer better hydration than water • As soon as possible after exercise eat some carbs with a little protein to help replenish muscle glucose • When trying to loose excess weight eat as you would if you were already at your ideal weight and your body will adjust down over time • Health is affected more by how lean you are rather than how much you weigh • People tend to eat the same volume of food so you can loose weight by making that food less calorie dense

  3. 5 out of 5

    An Te

    Nice and conversational with good nutritional tips. I like how nature knows best. However, with certain interventions, there are ways to improve, I stress, UPON nature. (I'm aware not all things natural are good for us... cyanide... mercury, what's more natural than an element?) Good science but it may be outdated. Picked up on the glutamine issue with this... helpful to read widely in this area. Eat whole foods, rest well, drink plenty, keep running. Nice and conversational with good nutritional tips. I like how nature knows best. However, with certain interventions, there are ways to improve, I stress, UPON nature. (I'm aware not all things natural are good for us... cyanide... mercury, what's more natural than an element?) Good science but it may be outdated. Picked up on the glutamine issue with this... helpful to read widely in this area. Eat whole foods, rest well, drink plenty, keep running.

  4. 5 out of 5

    Christopher Fiegel

    Good review on what to eat. Always a good read

  5. 4 out of 5

    Christy

    This was like reading Michael Pollan while sipping Gatorade or slurping up gu. The Message His basic message is eat all natural + a little science on the side during a run. When, how & what is sprinkled in there including a typical day, pre-run, recovery & race day ideas. But he does suggest we play around with what we do in order to figure out what works best for us. Argh - can't I just have a recipe! No. It doesn't work in life, so why would it work here. But his suggestions are helpful. Why did This was like reading Michael Pollan while sipping Gatorade or slurping up gu. The Message His basic message is eat all natural + a little science on the side during a run. When, how & what is sprinkled in there including a typical day, pre-run, recovery & race day ideas. But he does suggest we play around with what we do in order to figure out what works best for us. Argh - can't I just have a recipe! No. It doesn't work in life, so why would it work here. But his suggestions are helpful. Why did I pick this book up? As a WeightWatcher's lifetime member, I know how to diet to lose weight, but as a runner, I felt like I was struggling to know what would help me keep my energy up for training. There were parts of the book that were very helpful. For example, I now understand some of the science behind why gu + water and not gu + sports drink. (You don't need double the electrolytes or extra energy) And that all sports drinks are not created equally. I also liked the message about why to eat what to eat from a runner's perspective - injury prevention, glycogen stores. And most importantly, I loved his message about not worrying about what the scale says, but to focus on body composition, working to keep your BMI the same, but change your body fat % gradually by exchanging foods to the right mix of whole grain carbs, protein & good fats. Bonus My family & I loved the meal suggestion of salmon over rice with gourmet peach/mango salsa. Yum. He gave 7 easy dinner suggestions that are very easy to make at home with out much thought, preparation or forking over cold cash. I could always use those.

  6. 4 out of 5

    Tomherndon

    I've been reading about running for while and running a bit longer. I think I've been exposed to most of the content via other books, periodicals, and web reading. The parts that stand out to me are the discussions on timing of pre run and post run nutrition/supplies. I would like to have access to a bibliography as I'm at a point that I would like to see the studies referenced in the passages. It's not that I don't trust the author/editor, I would like to see the rest of the study findings and I've been reading about running for while and running a bit longer. I think I've been exposed to most of the content via other books, periodicals, and web reading. The parts that stand out to me are the discussions on timing of pre run and post run nutrition/supplies. I would like to have access to a bibliography as I'm at a point that I would like to see the studies referenced in the passages. It's not that I don't trust the author/editor, I would like to see the rest of the study findings and recommendations, not just what the a/e chose as important to include. reading an earlier review - gatorade was mentioned a lot, but there are tables and references to a number of sports supplements. The walkaway message that could have been spelled out is that while we are 'made to run' we weren't intended to log huge miles regularly/daily - the amount of running we do is unnatural so we'll need to boost that effort with direct supplements before, during, and after runs if we expect to maintain a healthy body.

  7. 4 out of 5

    cory

    the term "sports drink" is used 73 times in this book, or once every 3.342 pages. gatorade is the only brand mentioned, 9 times. this means that every 3-5 minutes sports drinks will be suggested, and every 30-45 minutes or so gatorade will be suggested as the chosen brand. in other words, reading this feels like a pr campaign/ad for gatorade. being more interested in natural optimizations, all this sport drink talk seems excessive. there are some reasonable tips mixed in with a lot of common sens the term "sports drink" is used 73 times in this book, or once every 3.342 pages. gatorade is the only brand mentioned, 9 times. this means that every 3-5 minutes sports drinks will be suggested, and every 30-45 minutes or so gatorade will be suggested as the chosen brand. in other words, reading this feels like a pr campaign/ad for gatorade. being more interested in natural optimizations, all this sport drink talk seems excessive. there are some reasonable tips mixed in with a lot of common sense material, which could have been covered in about 5-10 pages. amending the review to 3 stars because i think the race week/race day macro nutrient info is helpful

  8. 4 out of 5

    Enni Gregas

    #25 on my 52 in 52 Quest: Another informative read from the Easy Striders circulating library---kiitos (thank you), Donna. The author, Matt Fitzgerald, is a runner and coach as well as a professional writer. Solid, common sense, practical advice presented in a readable style, while grounded in extensive knowledge of nutrition and athletic performance. I especially appreciate the discussion on sports drinks which clarified ingredients and purpose---I've always been confused by this aspect of the #25 on my 52 in 52 Quest: Another informative read from the Easy Striders circulating library---kiitos (thank you), Donna. The author, Matt Fitzgerald, is a runner and coach as well as a professional writer. Solid, common sense, practical advice presented in a readable style, while grounded in extensive knowledge of nutrition and athletic performance. I especially appreciate the discussion on sports drinks which clarified ingredients and purpose---I've always been confused by this aspect of the running experience---"fuzzy on the details" as my running YaYa would say. The extensive index is useful. Perhaps King and I should add it to our personal library as a reference book.

  9. 5 out of 5

    Stephanie

    This is a good, easy to follow guide to both sports nutrition and general nutrition. While the author is not a nutrition specialist and thus lacks some expertise, he has picked up a lot of information from years of coaching and consulting with nutritionists. I wish this book had citations for the studies he describes, but overall it was a worthwhile read. It breaks down a lot of misconceptions about nutrition that are prominent in our society.

  10. 4 out of 5

    Carina Cuellar

    A very good book to prepare you for those long runs. I knock it one star as there are not enough examples on how to eat each day. This book will teach you how to eat right before and right after those long runs, but it only generally teaches you your target goals day in and day out. I am still looking for that everyday book - a real gap in the market.

  11. 4 out of 5

    PL

    A great read, especially for those who are concerned about what supplements and foods to eat and how to utilize nutrition to maximize your training and competition. This is important for those who plan to do marathons.

  12. 5 out of 5

    K

    This was perfect for what I was looking for. It's hard to find details on running nutrition especially when you're not someone who runs 40 miles a week. This book breaks down running nutrition for all levels of runners. This was perfect for what I was looking for. It's hard to find details on running nutrition especially when you're not someone who runs 40 miles a week. This book breaks down running nutrition for all levels of runners.

  13. 5 out of 5

    Megan

    Really great information on nutrition and hydration needs for running. I've increased my mileage this year and needed to learn about fueling myself so I don't get sick or injured. Fitzgerald has a lot of great information for runners. Really great information on nutrition and hydration needs for running. I've increased my mileage this year and needed to learn about fueling myself so I don't get sick or injured. Fitzgerald has a lot of great information for runners.

  14. 5 out of 5

    C

    Finally reading this, and it is putting much in layman's terms. Now, of course, I want to buy it... Edit...yeah, so I bought it. Another one to go on the shelf of books I've bought but forget to read! Hopefully I'll highlight the heck out of it when I finally do! Finally reading this, and it is putting much in layman's terms. Now, of course, I want to buy it... Edit...yeah, so I bought it. Another one to go on the shelf of books I've bought but forget to read! Hopefully I'll highlight the heck out of it when I finally do!

  15. 5 out of 5

    Carl

    A lot of useful information, a good deal of nutritional jargon, and some information most people would know already.

  16. 4 out of 5

    Sherry

    o.k. book. Pretty common sense material as far as nutrition and eating whole foods. Some good information on drinking energy drinks during training and postrun nutrition.

  17. 4 out of 5

    Joe Miller

    This one was so so. Some good info about anti-inflammatory diet. Otherwise, not a lot of new info, at least not for me. Not a real life changer.

  18. 4 out of 5

    Renee

    One of the best books I have read for Running... got my time to 10 minutes because of it. I should add I was only able to do this a handfull of times so far.

  19. 4 out of 5

    Amanda

    Learnin' how to eat FOR SPEED and so I don't get dehydrated, disoriented, and puke after my next marathon. Learnin' how to eat FOR SPEED and so I don't get dehydrated, disoriented, and puke after my next marathon.

  20. 4 out of 5

    Tasha

    This review has been hidden because it contains spoilers. To view it, click here. Liked this one.... I was mostly interested in how much you should eat based on your workouts and what the best foods were. Good resource.

  21. 4 out of 5

    Eli Nicole

    Much more than I expected! Great book & very helpful full of useful information!

  22. 4 out of 5

    Denim

    Running Nutrition. So far very helpful.

  23. 5 out of 5

    Angel

    Excellent advice on nutrition for runners of all levels.

  24. 5 out of 5

    Maria Tsilimidou

    This is the best performance nutrition book I have ever read. It has taken my training to a higher level.

  25. 5 out of 5

    Alison

    Some good information on aspects of nutrition for runners.

  26. 4 out of 5

    Danielle

    Lots of good information. Although at times it is more technical than needed. Guess that's what a nutrition book is going to be aobut. Made me think though. Lots of good information. Although at times it is more technical than needed. Guess that's what a nutrition book is going to be aobut. Made me think though.

  27. 4 out of 5

    Jim Young

    Had some usefull information, especially about post workout nutrition and intake before and during races.

  28. 5 out of 5

    Karla

    Good info about nutrition for runners. Very in depth and a tad too scientific for me.

  29. 5 out of 5

    Sharon Watkins

    Solid, easy to use information for optimal runners' nutrition. Not really anticipating my "best race times ever," but maybe I'll feel a little bit better when the race is over? Solid, easy to use information for optimal runners' nutrition. Not really anticipating my "best race times ever," but maybe I'll feel a little bit better when the race is over?

  30. 4 out of 5

    Jennifer

    Lot's of good info I this one. Recommend for the runner needing some guidance on nutrition Lot's of good info I this one. Recommend for the runner needing some guidance on nutrition

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