School · Food and hydration · 45 s .
The three macronutrients
What each part of your plate does for running.
Carbohydrate is the main fuel for running at any real effort: it's stored as glycogen in muscles and liver.
Protein repairs and builds muscle and helps you adapt to training. Fat is a slow fuel for easy running and is essential for hormones and vitamins; most guidelines place it around 20–35% of energy.
Vegetables and fruit bring the vitamins, minerals and fibre. The proportions change with your training: more carbohydrate on hard days, less on rest days.
Carbohydrate fuels, protein repairs, fat sustains.
Quick check .
What's the main fuel for running at a real effort?
It's stored as glycogen in muscles and liver.