Macros
When running ~45km per week and lifting 3 times per week, these are the suggested macros:
- Proteins: 20-22% → 130-145g
- Fats: 20-25% → 60-70g
- Carbs: 53-58% → 350-380g
Macronutrient Roles
- Proteins are essential for muscle repair and recovery in running and muscle growth and strength adaptation in resistance training.
- Fats support hormonal balance and long-term energy in running and joint health and recovery in strength training.
- Carbs are the primary fuel source for running and glycogen replenishment & workout performance in strength training.
Meal Timing
When combining running and strength training in the same session, proper fueling before, during, and after is crucial for performance and recovery.
🔹 Pre-Workout (30-90 mins before)
- 50-80g carbs (medium/high glycemic index: rice, bread, banana, honey)
- 20-30g protein (whey, Greek yogurt, egg whites)
- Low fats (max 10g, to prevent slow digestion)
🔹 Between Run & Strength (if long run >60 min)
- 30-50g fast-absorbing carbs (banana, Gatorade, rice cakes) → replenishes muscle glycogen
- 5-10g EAA amino acids or 10-15g whey → reduces muscle catabolism
🔹 Post-Workout (30-60 min after training)
- 50-100g carbs (rice, pasta, potatoes, fruit)
- 30-40g protein (chicken, fish, eggs, whey)
- Low fats (<15g) to optimize absorption
Special Cases
🏃 Fasted Running (Morning Zone 2 Run)
- Short & easy Zone 2 runs can be done fasted
- If needed, small pre-run meal (banana, honey) 30 min before
🏃 Evening Running
- Carbs + protein meal 2-3h before to ensure stable energy levels
resources: ChatGPT - [IMPORTANT] Piano allenamento body recomp #fitness/running gym