Most runners think they’re fueling well enough. They’re eating until they feel full, they’re making “healthy” choices, and they assume they’re getting enough to support training. But when coaches ask, Are you eating enough?—we’re not just talking about total calories. We’re talking about whether you’re getting the right nutrients, at the right time, to actually fuel your performance and recovery.
And for a lot of runners, the answer is no.
Here’s where the disconnect happens.
Some runners eat plenty of food, but their balance is off—too much fat, not enough protein, or carbs that aren’t timed well around training. Others are unintentionally underfueling because endurance training suppresses hunger, making it easy to eat less than they need. Then there’s the sneaky group that feels great in the early stages of underfueling, riding a wave of stress hormones and adrenaline—right before the crash hits.
Let’s break this down.
The “I’m Eating Enough” Myth
If you’re a runner, you’ve probably had one of these thoughts:
"I eat a lot, so I must be fine."
"I get plenty of protein—I have a shake after workouts."
"I eat carbs—I love pasta!"
"I eat healthy fats, so my nutrition is solid."
"I don’t need to be as dialed in when I’m not in a big training cycle."
All of these sound reasonable. But the reality?
Feeling full doesn’t mean you’re fueled. You might be eating enough calories but not getting the right macronutrients in the right amounts. If you’re skimping on protein or not prioritizing carbs before and after runs, you’re leaving energy and recovery on the table.
Protein timing matters. One shake after a workout won’t cut it. Protein should be spaced throughout the day to support muscle repair, not just crammed into one or two meals.
Carbs fuel your speed, endurance, and recovery. Eating pasta at dinner isn’t the same as fueling before and after a run. If you’re not getting carbs in when your body actually needs them, you’re not optimizing performance.
Too much fat can slow you down. Healthy fats are great, but loading up before a run can make it harder to access quick energy. If your plate is mostly fats and protein, with carbs as an afterthought, your fueling strategy needs work.
Off-season fueling still matters. If you back off fueling when you’re not in peak training, you risk digging yourself into a hole. Underfueling now will make ramping back up harder later.
The Underfueling Sweet Spot (Right Before the Crash)
Here’s a sneaky thing that happens when runners start underfueling: they feel better—until they don’t.
There’s a deceptive phase where you feel light, fast, and more in control of your training. You’re unknowingly running on stress hormones, and for a while, it feels great. Energy levels seem stable, you might even drop a little weight, and workouts feel sharp.
Then the crash comes.
Suddenly, recovery drags. Workouts feel harder. Sleep gets worse. Energy dips. And no matter how much you “push through,” your body isn’t responding like it used to.
This is why so many runners don’t realize they’re underfueling until it’s too late. They assume they’re doing everything right—until their body forces them to stop and pay attention.
Are You Fueling or Just Eating?
One of the biggest mistakes runners make is thinking that because they eat plenty of food, they’re automatically fueling well. But fueling isn’t just about eating enough—it’s about eating with purpose.
- Are you getting enough protein throughout the day, not just in one or two meals?
- Are you timing carbs properly around runs to fuel performance and recovery?
- Are you balancing fats, so they don’t interfere with your body’s ability to access quick energy?
- Are you adjusting intake based on your training load, not just eating the same way year-round?
If you’re constantly tired, struggling to recover, or not seeing progress despite consistent training, underfueling could be the missing link.
Let’s Fix It
If this post hits a nerve, you’re not alone. Most runners don’t need to eat less—they need to eat smarter. The good news? Small tweaks in your fueling strategy can lead to huge improvements in performance, energy, and overall training satisfaction.
I work with athletes to dial in their fueling, so they stop second-guessing what to eat and start performing at their best. If you’re ready to take the guesswork out of nutrition and see what’s possible when you fuel with intention, let’s talk.
Your training deserves it. Your body deserves it. And trust me—you’ll feel the difference.