How Much Protein Do Runners Need?
Up next on "Ask The Dietician:" how should runners calculate their protein to maximize recovery and avoid gut issues?
Daily Nutrition
How To Fuel With Purpose
Fueling for maximum trail running performance doesn't just include your mid-run snacks. Here's how to always fuel with purpose.
Latest in Daily Nutrition
Maximize Bang For Nutritional Buck With These Food Pairings
Our bodies sometimes need help absorbing the nutrients in your food. These food pairings will help maximize nutritional benefit.
The Trail Runner’s Guide To Vitamin D
You might think you get adequate Vitamin D from the sun. But you may not, and deficiency of the nutrient can contribute to stress injuries.
5 Running Nutrition Myths To Bust Right Now
It can be tough to know what nutrition advice you should follow and what you should disregard. Here are five nutrition myths we want to bust.
Power Up: Eating for All-Day Energy
Look, we can't live without caffeine either, but make the most of your food choices and you won't need that 3 pm latte ever again.
Protein Bars: The Good, the Bad, and the Ugly
This convenience food can deliver more than just protein. Here's what to look for in your pre- and post-run bars.
8 Foods That Are Surprisingly High In Protein
Especially if you're looking to boost your meat-free sources of protein, these 8 options will help you get more of the key nutrient.
The 5 Best Budget-Friendly Proteins For Athletes
These five options will help you incorporate adequate protein into your diet to fuel your athletic goals and save some cash.
Should Vegan Runners Take Vitamin B12?
Vitamin B12 can be a challenge to get enough of, especially if you're over 50, have digestive issues, or follow a vegan diet.
Fuel for Performance and Planet
Practical nutrition solutions for environmentally conscious runners.
The Staples Every Runner Needs In Their Pantry
Keeping a good mix of carbs, proteins and fats on-hand and accessible will help make healthy nutrition a little easier.
These 7 Foods Are Sneakily Healthier Than You Think
These seven foods make a great addition to a balanced diet, sneaking in extra helpings of important nutrients.
Go Beyond Tofu With These Plant-Based Proteins
Even if you aren’t slicing meat away from your diet, these plant-based proteins are great whole-food sources for supporting your athletic endeavors.
In Search Of The Work-Food Balance
Making healthy and nourishing food choices is hard when you have a busy schedule. Try these five tips to make things easier.
Ask The RDN: Should I Eat Within 30 Minutes Of Running?
We've all heard about that 30-minute window when we're "supposed" to eat after a run. But how important is that time frame really?
Four Easy Snacks To Keep You Satisfied And Fueled
Here at Trail Runner, we love snacks. Here are four flavor-packed recipes to make sure the midafternoon crash won't stand a chance.
Oats are the Unsung Hero of An Athlete’s Diet
Use this build-your-own-bowl guide to create your go-to meal before big races and workouts.
What Eating Disorder Recovery for Runners Looks Like Now
Yes, we can overcome serious food and body issues, but it takes work.
How Female Athletes’ Nutritional Needs Differ From Men’s
For years there’s been a dearth of scientific research on what female bodies need for optimal performance. Here’s what we now know about how women runners should fuel their bodies differently from men.
5 Signs You’re Not Eating Enough
And how it is sabotaging your training.
Top Recovery Nutrition Mistakes Runners Make
Tips for nailing recovery nutrition
Trail Runner’s Guide to Carbohydrates
Carbohydrates are a key part of ensuring you're performing your best.
What’s Causing Your Stomach Problems On Runs?
Stomach slowing you down? Here are common causes of GI distress, and tips for keeping your gut on track for trail runs.
The Trail Runner’s Pantry
Stock your pantry with these essential goods for trail runners.
3 Tips To Nail Your Long Run Fuel
Check out Kylee Van Horn RDN's author page.
The Performance-Enhancing Power Of Caffeine
The world's most widely used drug boasts some powerful beneficial for runners.
5 Nutrition Truths For Trail Runners
Yes, nutrition advice is often confusing, ambiguous, and hotly debated. But despite all the noise out there, these nuggets are indisputable—and often transformative.
What Healthy Eating Is, And Isn’t
Healthy eating has two components: healthy food and a healthy relationship with food. You need both to thrive.
Why Trail Runners Need To Get Enough Vitamin D
Sometimes the sun won't cut it. This key nutrient plays a role in your muscles, mood, and energy levels—meaning a deficiency can impact your health in a number of ways.
Are You Eating Enough After Your Run?
Check out Kylee Van Horn RDN's author page.
There’s No Such Thing As An Empty Calorie
All food serves a purpose, even if some are more nutrient-dense than others.
Are Gut Problems In Your Head?
How visceral sensitivity can be an underappreciated cause of runners’ gut issues.
Signs You Might Want To Up Your Protein
How much protein do you really need? A registered dietitian and competitive trail runner weighs in.
The Surprising Links Between Diet And Recovery
Check out Kylee Van Horn RDN's author page.
What’s The Deal With Antioxidants?
We hear about antioxidants all the time. But what are they, and how important are they really for runners? Here's a crash course.
6 Nutrients Trail Runners Should Pay Attention To
Check out Lauren Antonucci's author page.
Are You Making One of These 3 Nutrition Mistakes?
The most common mistakes runners make and how to fix them.
How Low Ferritin Levels Affect Women Runners
Check out zoe hrom's author page.
How To Cook With Protein Powder
Check out zoe hrom's author page.
Stop Counting Calories
Check out zoe hrom's author page.
Why Eating Protein Before Bed May Benefit Your Workout
Check out SARAH SCHLICHTER's author page.
Beat Winter Burnout by Boosting Your Iron Levels
Check out zoe hrom's author page.
Why 3 Top Trail Runners Choose Plant-Based Diets
Check out Trail Runner magazine's author page.
Ask The RDN: Tips To Reduce Food Waste
Check out Kylee Van Horn RDN's author page.
Eat Better To Avoid Injury
Check out ADAM KELINSON's author page.
Why Trail Runners Should Eat Local, Seasonal Produce
Check out Malissa Rodenberg's author page.
6 Ingredients that are In Season Right Now (And How to Cook with Them)
Check out Malissa Rodenberg's author page.
Ask The RDN: Food Sensitivity Tests For Athletes
Check out Kylee Van Horn RDN's author page.
Elyse Kopecky Wants You to Say No to Dieting
Check out Elyse Kopecky's author page.
Thanksgiving Foods For Hungry Runners
Check out Trail Runner magazine's author page.
Should Runners Supplement With Collagen?
Check out Kylee Van Horn RDN's author page.
Stop Making These Nutrition Mistakes
Nutrition shouldn't be rocket science. Here's where most runners go wrong.
Ask The RDN: Rest Day Nutrition
Check out Kylee Van Horn RDN's author page.
Ask The RDN: Why You Should Fuel Even If You’re Not Hungry
Check out Kylee Van Horn RDN's author page.
Ask The RDN: Food For Recovery
Check out Kylee Van Horn RDN's author page.
Our Favorite Post Run Brews
Check out zoe hrom's author page.
The 5 Best Post-Run Foods, Ranked
A semi-scientific roundup of the best foods to eat post run for maximum recovery (and happiness).
Ask The RDN: Should I Track My Macros?
Check out Kylee Van Horn RDN's author page.
Running Nutrition Myths, Busted
Check out Kylee Van Horn RDN's author page.
Ask The RDN: Food Cravings
Check out Kylee Van Horn RDN's author page.
Meal Planning For Athletes
Check out Kylee Van Horn RDN's author page.
Ask The Sports RD: Caffeine And Performance
Check out Kylee Van Horn RDN's author page.
Ask the Sports RD: Eating And Injury Recovery
Check out zoe hrom's author page.
Ask The RDN: Fatigue And Diet
Check out Kylee Van Horn RDN's author page.
Festive Fuel For Your Holiday Long Run
Check out zoe hrom's author page.
Ask The Sports Dietitian: Hydrating In The Cold
Check out zoe hrom's author page.
Hacks To Keep Your GI Tract On Track
Check out Kylee Van Horn RDN's author page.
Ask The RDN: Should I Eat Within 30 Minutes After My Run?
Check out Kylee Van Horn RDN's author page.
Ask The RDN: Should I Fuel with a Protein Shake Post-Run?
Check out Kylee Van Horn RDN's author page.
How Can Vegans Get Enough Iron?
Check out Kylee Van Horn RDN's author page.
Ask the Nutritionist: Should I Fuel with Raisins and Nuts Rather Than Gels During Runs?
Check out zoe hrom's author page.
The Ketogenic Quandary
Should athletes go against the grain?
In Search of the Work-Food Balance
Check out Maddie Mullen's author page.
First Look: Tailwind Rebuild Recovery Drink
Check out Megan Janssen's author page.
Stealth Health Foods
Check out Matthew Kadey's author page.
Unpacking Your Protein Bar
Check out Megan Janssen's author page.
Mid-Week Recipes for the Healthy Runner, from Simple Green Meals
Check out Megan Janssen's author page.
How Can You Detect Nutrient Deficiencies?
Check out Trail Runner magazine's author page.
A Recipe for Success—The Paleo Guide to Entertaining (And Racing)
Check out Megan Janssen's author page.