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Running performance depends as much on what you eat as how you train, and nutrition expert Lisa Franz breaks down the essentials that can transform your results. Most runners either consume too many calories or consistently undereat, particularly when it comes to protein and other key nutrients.

• Start with tracking your food for 1-2 months as an educational tool to understand what you're actually consuming
• Aim for one gram of protein per pound of goal body weight – most runners need double what they're currently eating
• Protein is crucial for more than just muscles – it builds connective tissue, aids recovery, and helps manage hunger
• Whole foods naturally help you consume about 500 fewer calories compared to processed foods
• Build your plate with approximately 25% lean protein, 50% fruits and vegetables, and 25% quality carbs plus healthy fats
• Personalise portions based on your training volume, body size, and specific goals
• Five servings of fruits and vegetables daily provides essential nutrients for performance and recovery

Don't miss next week's episode where Lisa returns to share more nutrition insights for runners!

Lisa Franz Website

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