Stop Making These Five Nutrition Mistakes!

Getting your nutrition dialed in can make or break your training plan. Learn how to avoid making these five running nutrition mistakes!

Running Nutrition Mistakes: Avoiding Fats

nutrition mistakes

Eating fat does not make you fat.

Without healthy fats your body can’t build the hormones that tell it to turn protein into muscle, which is the best way to become a stronger runner and/or burn off your love handles. Up fats to around 30% of your daily calorie intake, then hit the road. Often.

Running Nutrition Mistakes: Cutting the Carbs

Realistically, you should probably only be cutting back on carbs if they’re packaged, processed or fried and delivered through a drive-thru window.

Going totally carb-free deprives your body of much-needed pre and post-workout fuel. Aim to consume the bulk of your daily carbohydrates near your training sessions.

Make sure they are complex and loaded with vitamins and minerals.

Some favorites:

  • Quinoa
  • Amaranth
  • Buckwheat
  • Yams
  • Purple potatoes
  • Squash of all kinds (acorn, butternut, spaghetti)

Running Nutrition Mistakes: Pushing Veggies To The Side

nutrition mistakes

Vegetables can be just as much of a centerpiece as a steak!

Instead of throwing vegetables on your plate at the end, aim to make them the bulk of the majority of your meals and you’ll be sure to meet your daily vitamin and mineral needs.

Rethink the way you build your plate and try to get 2-3 cups of veggies per meal.

Biggest bang for your buck:

  • Broccoli
  • Brussels sprouts
  • Asparagus
  • Bell peppers
  • Mushrooms (vegan source of Vitamin D)
  • Onions

Heck… I’ve never met a lame veggie #healthfoodnut 🙂

Looking for more nutrition help? Check this out!

Running Nutrition Mistakes: Living On The Sports Drinks

nutrition mistakes

Sipping Gatorade throughout the day isn’t much different than drinking soda—you’re just downing a bunch of sugar with some added electrolytes.

I’d also advise against grabbing a “protein” bar as your go-to snack.

And on that note… you should use sports nutrition products such as gels and gummies sparingly.

If you can stick to real, high-quality foods, drink PLENTY of water and avoid processed foods with added sugars, salt, and fats … you’ll be flying on the roads, with more energy than ever!

Running Nutrition Mistakes: Eating Inconsistently

nutrition mistakes

Busy runners often eat erratically in terms of the timing, composition, and quality of their meals. Some days they may graze all day and on others go long stretches without anything.

Some days may include kale salad and lentils, while others include frozen dinners and processed snack foods.

Just as you need to keep a regular and consistent running schedule, the same strategy applies to eating!

Avoiding These Nutrition Mistakes: Get Ahead of the game

nutrition mistakes

Before your busy life gets the better of you, block out time on the weekend to shop, plan meals, prepare lunches, snacks and dinners so you can stay healthy and consistent on the weekdays.

Avoid these 5 nutrition mistakes by eating nutrient dense whole foods on a regular basis. With the right macro and micro nutrients, you’ll be a healthy and happy athlete come race day!

Looking for more ways to get ahead of your running nutrition and avoid these common nutrition mistakes? Check out our FREE healthy runner guide. Download yours here 🙂


  • Scotti Jowers

    What is your take on a ketogenic diet consisting of approximately 65% fat, 25% protein, and 10% carb? I have read a lot about cyclists and extreme endurance athletes becoming “fat adapted” for better performance.

    • Elizabeth Inpyn

      Oh boy… this is the million dollar question that I seem to be getting all the time now.

      • Thank you Elizabeth for a good answer to such a popular question. Ketogenic diets hurt performance but will likely lead to weight/fat lose in overweight people. Ketogenic diets will likely cause negative health problems over time and possibly severe organ problems in people who limit carbs extremely. Fat adaptation should happen from smart training not bad dieting. 🙂

  • Great tips!