Macro Split for Female Runners - Best Nutrition for Performance

If you are a runner then you will know all too well about what it takes to get up, move, and perform every session.

From those days where the mind is willing, but the legs just don’t move. To the days when the body is performing at its peak, but there is a mental fog.

While many factors are out of our control, the are just as many that can help shape our training outcomes, one of the biggest being nutrition.

In this article, we discuss the macro split for female runners. We cover ideal macros for endurance, sprinting, and weight loss, the best foods, and common mistakes to improve your performance.

Ideal Macro Split for Different Running Goals

The correct macronutrient split can differ based on training type, intensity, and personal preference. When it comes to running, it's no different, with endurance, sprinting, and weight loss-focused running requiring minor changes to optimize performance.

Below we discuss the ideal macronutrient splits for endurance running, sprinting, and weight loss focused on improving performance and results.

Endurance Runners: Higher Carb Focus

Endurance running refers to running for an extended duration. Endurance running also known as aerobic exercise which research describes as an activity that uses large muscle groups, to perform a continuous, rhythmic motion.

This style of training requires careful balance for complex carbohydrates and healthy fats for fuel and protein for recovery. Evidence recommends the following macronutrient split:

• Carbohydrates: 60% of total calorie intake
• Protein: 15% of total calorie intake
• Fats: 25% of total calorie intake

The recommended carbohydrate intake is approximately 5–8g/kg/day. This amount is required to reduce the negative effects of training-induced depletion of muscle energy stores (glycogen).

Sprinters & Strength Runners: Balanced Protein & Carbs

Sprinting and strength running are characterized by short, intense bursts. These sessions utilize the anaerobic energy system. Sources indicate the shorter burst requires the body to break down glucose in the absence of oxygen, this is known as anaerobic glycolysis.

Because of this, carbohydrate intake is essential not only to provide fuel for intense training sessions but also to restore glycogen. Here is the macronutrient split for sprinters:

• Carbohydrates: 50–60% of total calorie intake
• Protein: 25% of total calorie intake
• Fats: 15-20% of total calorie intake

However, this is not all. Sprinting is demanding on skeletal muscle, which research indicates can increase muscle volume and growth. Due to sprinting high-intensity nature, dietary protein is essential for building and repairing muscle.

Research suggests the recommended daily protein intake for sprinters is 1.6–2.2g/kg/day, encouraging approximately 0.4g/kg every three to five hours.

While carbohydrates and protein take a front seat, this does not mean fats should be overlooked. Fats are more calorie-dense with 1 gram containing 9 calories compared to the 4 calories in 1 gram of carbs and protein.

Fats provide our body with fuel, improve fullness, and absorb vital nutrients including vitamins A, D, and E. Additional studies show healthy fats such as omega-3 fatty acids reduce inflammation, which is essential for recovery and preserving joint health.

Runners Focused on Weight Loss: Adjusting Macros for Fat Burn

Runners focused on weight loss should follow similar macronutrient splits, however, with a focus on a calorie deficit. While individuals aiming for weight loss may not be performance athletes, their level of perceived exertion, fatigue, and soreness will still be very real. This means they will need a balance of complex carbohydrates, protein, and fat for performance and aid in recovery.

Here is the macronutrient split for weight loss:

• Carbohydrates: 45–65% of total calorie intake
• Protein: 25–35% of total calorie intake
• Fats: 20–30% of total calorie intake

Runners focused on weight loss also face a battle with the reduction in calories (calorie deficit). Decreased calorie intake means fewer carbohydrates for fuel, less protein for recovery and preserving muscle, and less fat for absorbing nutrients.

This means that calorie intake must be carefully calculated to ensure calorie intake isn’t so low that it makes it unsustainable.

To improve sustainability, nutrient-dense foods containing complex carbohydrates, protein, and healthy fats should be prioritized. Complex carbohydrates provide slow-release energy.

Research also shows that protein improves satiety and can increase metabolism. While fats improve satiety which can reduce eating between meals, improving the capacity for weight loss.

How to Calculate Your Macros as a Female Runner

Calculating your macronutrient intake and following it closely is a great way to ensure you are providing your body with everything it needs for peak performance. Below, we provide a step-by-step macro calculation guide to help you determine your correct daily intake based on your age, height, weight, and activity level.

Step 1 — Determine Your Basal Metabolic Rate (BMR)

First, you must determine your basal metabolic rate. This is the amount of energy your body burns at rest and through daily function.

Below is the BMR formula research recommends for women. To show you how it works let’s use the following example:  Jessica, 42 years old, 70 kg, 165 cm tall.

E.g.

• 10 x weight (in kg) + 6.25 x height (in cm) - 5 x age (in years) - 161
• 10 x 70 kgs                 + 6.25 x 165 cm       - 5 x 42 age         -  161
• 700 kg         + 1031.25 cm      - 210 aged -  161        = 1360.25 BMR

Step 2 — Determine Your Activity Level

Once BMR has been calculated, no activity levels must be taken into account. This can be determined by multiplying your BMR with the corresponding activity level figures:

• Light or no exercise:                                 1.2
• Light exercise (1–3 sessions/week):         1.375
• Moderate exercise (3–5 sessions/week): 1.55
• Heavy exercise (6–7 sessions/week):         1.725

Now with Jessica’s BMR, take it and multiply it by her physical activity level. Let’s say she performs moderate exercise (1-3 sessions/week)

• 1360.25 BMR x 1.375 = 2108.38 calorie/day

Step 3. — Select Your Ideal Macro Split

Once you have determined the daily calorie intake, it's time to choose a macros split. This can be based on the recommendation for endurance, sprinting, and weight loss listed above.

For example, Jessica is a distance runner so her macros splits will be:

• Carbohydrates: 60% of total calorie intake
• Protein: 20% of total calorie intake
• Fats: 20% of total calorie intake

From here we must determine the exact grams for each macronutrient. As mentioned, macronutrients have different calories per gram. These are:

• Carbohydrates: 1 gram contains 4 calories
• Protein: 1 gram contains 4 calories
• Fats: 1 gram contains 9 calories

Step 4 — Determine Macronutrients in Grams

From here you multiply your daily calories by 0.6 for carbohydrates (60%), 0.2 for protein (20%), and 0.2 for fat (20%). These decimal multipliers are based on your macro split percentages.

These are then multiplied by the calorie content per gram, for example, 4 calories for protein and carbohydrates, and 9 for fats.

So, it should look like this:

• Carbohydrates: 2108 x 0.6 = 1264.8/4 = 316.2g
• Protein:         2108 x 0.2 = 421.6/4 = 105.4g
• Fats:         2108 x 0.2 = 421.6/9 = 46.84g

Best Foods for Each Macronutrient

There are many foods which can be used for fuel, however, certain foods are better than others. Below we share the best food for each macronutrient.

Carbs: Fueling Energy & Glycogen Stores

Carbohydrates are an essential fuel source fo runners. Research indicates that during bout of exercise, muscle stored energy known as glycogen are broken down to release glucose for fuel.

However, training can leave glycogen stores depleted, meaning they must be restored following training. This of course is done by consuming carbohydrates.

Sources suggest that dietary carbohydrates can enhance performance and are the preferred source of fuel for moderate to high intensity training.

Because of this, runner should prioritize complex carbohydrate intake. These include:

• Whole Wheat
• Brown Rice
• Quinoa
• Fruit
• Vegetables
• Legume

Best Pre-Run Carb Sources

Pre-run carbohydrate intake can help improve performance prior to training. Research shows that foods such as banana, oats, honey, raisins, potatoes, rice, and pasta can be consumed one to four hours prior to endurance exercise can enhance performance.

Interestingly, while complex carbohydrates are favored during weight loss and a nutrient-dense diet, this study found was no difference to performance when consuming complex carbohydrates and simple carbohydrates.

Protein: Supporting Muscle Repair & Recovery

Dietary protein is essential for repairing muscle tissue and recovery. As mentioned, protein requirements for individuals seeking training adaptation is between 1.6–2.2g/kg/day. Studies suggest consuming 25–30g each meals to meet daily requirements.

Below is a list of recommended protein sources.

• Chicken Breast
• Pork
• Beef
• Salmon
• Mackerel
• Tuna
• Eggs
• Tofu
• Oats
• Beans
• Lentils

Ideal Post-Run Protein Choices

Post-run protein like carbohydrates it a vital component to the recover process. Evidence highlights that both protein and carbohydrate intake post run improved energy, and reduce fatigue and muscle soreness over 72 hour period.

Post-run protein sources include:

• Eggs
• Chocolate Milk (protein and carbohydrates)
• Protein Shake
• Chicken Breast
• Salmon
• Tofu
• Beans

Fats: Sustained Energy & Hormonal Balance

Fats play a vital role during running, providing energy, reducing inflammation, supporting hormones, and absorbing essential nutrients. Here is a list of healthy fat rich food to add to your diet:

• Salmon
• Tuna
• Mackerel
• Eggs
• Avocado
• Chia Seeds
• Flaxseeds
• Dark Chocolate
• Nuts
• Tofu

Meal Timing Strategies for Runners

Now that we have identified the best food for runners, its time to talk meal timing strategies. These strategies should only be taken into account once you have formed a balanced diet and have been successfully be hitting recommended carbohydrate, protein, and fat intakes.

Pre-Run Nutrition: What to Eat Before Running

Pre-run nutrition can help give us the edge and lead to better performance. Evidence suggests that consuming carbohydrates prior to exercise can maximize glycogen storage, with 42% increase in muscle glycogen storage.

For this, timing is everything. When consuming meals one to four hours prior, it can lead to early exercise energy crash. Ideally, we want to be consuming carbohydrates approximately 60 minutes before exercise, allowing blood glucose and insulin to spike right before exercise.

Post-Run Recovery Meals & Snacks

What you eat after training can directly recovery and subsequent workouts. Research shows that eating the correct balance of protein and carbohydrates can aid in glycogen resynthesis and muscle repair.

For maximum glycogen resynthesis, consuming 1.0–1.5g/kg of carbohydrates every 2 hours , for upto 6 hours may be optimal for recovery. This combined with a high protein meal or protein supplement can help repair damaged muscle tissue.

Funnily enough, chocolate milk is used by many athletes because of its high carbohydrate and protein, which evidence shows has a 4:1 carbohydrate to protein ration, meet the above carbohydrate demands (1.0–1.5g/kg).

If you aren’t feeling particularly peckish post-run, consider eating lighter food such as lean chicken breast, nuts, seeds, eggs, banana, fruits, and vegetables.

Hydration & Electrolyte Balance

Adequate hydration and a balanced of electrolytes can have a major impact on your training and performance.

Further studies show that total body water volume typically sits within 1–3% of baseline each day. However, when this drops between 2–4%, athletes we can experience thirst, vague discomfort, flushed skin, and weariness, all which can impact performance.

For reference, research shows that athletes performing vigorous exercise or training in warm or hot weather can lose approximately 4–10 liters of water and 3500-7000 milligrams of sodium through sweat. While many of us will not train to extreme level, this highlight just how much we can lose in a single training session.

Post-run hydration should be prioritized to replenish fluids and electrolytes. This can be done through normal eating and drinking practices. However, if you aim to train or run the following day, fluid and electrolyte should be increase  to improve recovery.

Below is a list of popular sports drinks and their electrolyte content to show how much you will need to consume after training.

• Gatorade —            450 mg/L sodium, 120 mg/L Potassium
• Powerade —           230 mg/L sodium, 60 mg/L Potassium
• Lucozade Sport — 350 mg/L, 90 mg/L Potassium

Common Mistakes Female Runners Make with Macros

Adjusting and optimizing your macronutrient split is excellent for improving running performance and recovery, however, there are many common mistakes which can impair progress.

Below we highlight common pitfalls and provide solutions to help you fin tune your training for optimum performance.

Not Eating Enough Carbs for Performance

In a world where carbohydrates often get blamed for weight gain, its no surprise that so many under consume carbohydrates. As mentioned, carbohydrates are the main fuel source fo running, and without them it can impair performance, unless of course you are in ketosis (utilizing fat for fuel).

We recommend consuming carbohydrates prior to training to increase glycogen stores, and post-run to replenish them. This will give you the best chance performing at your peak.

Overlooking Protein for Muscle Recovery

Protein is not just for building big strong muscles, it can help improve recovery for runners. Often novice runners can overlook the importance of protein as the link between running and protein isn’t as well known.

Protein combined with carbohydrate intake over a 72 hour post-run can improve energy, and reduce fatigue and muscle soreness.

We recommend having a range of high protein foods available to begin refueling to ensure you are recovering for your next session.

Ignoring Healthy Fats for Long-Term Energy

The final common mistake is ignoring healthy fat intake. Like carbohydrates, fat has been given a bad name due to years of the ‘fat-free’ movement, which has lead many to believe it can be harmful to our health.

However, as we now know, dietary fats are an integral part of a balanced diet, capable of fueling our body, supporting vital organs, decreasing inflammation, and even reducing the risk of cardiovascular disease.

Consuming healthy fats such as omega-3 fatty acids can provide our body with additional energy, and support the body during running events.

Final Thoughts on Macro Splits for Female Runners

Determining the correct macro split can ensure you are feeding your the correct balance nutrients to perform at your peak.

To recap, you can determine your macros by:

• Identifying your BMR
• Determine your activity level
• Select your ideal macro split
• Determine macronutrient grams

Its important to note that nutrition isn’t a once-size-fits-all and while our recommendations are evidence-based, they aren’t fixed, and there is always room to experiment with different ratios.

For example, if you are currently consuming 60% carbohydrates, and 15% protein and performing well, but are experiencing lingering soreness, then perhaps adjust your macro splits 55% carbohydrates and protein to 20% to improve recovery.

Meanwhile, if you are consuming protein 30% and carbohydrates at 40% for sprints but feel like your energy is low, then maybe you need to lower the protein to 20% and increase the carbs to 50% to boost energy.

These small changes can help you optimize them to your needs. The important thing is that you listen to your body and find the split that works best for you.

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