The Best Energy-Dense Foods for Runners

By Steph Lowe, aka The Natural Nutritionist & Cell Squared Nutrition Expert

As a runner, fuelling your body with the right nutrients is crucial for optimal performance, PBs and recovery. Energy-dense foods provide the necessary calories and nutrients to sustain long runs and intense training sessions. While plant-based foods have their place, animal-based proteins, particularly meat and organ meats, offer unbeatable nutritional benefits. Here, I’ll share my top picks to keep you fuelled from start to finish.

Grass-fed Beef: A good quality cut of beef is rich in protein and iron. We all know that protein is essential for muscle repair and growth, however, iron is also up there for oxygen transport in the blood. Beef also provides B vitamins, zinc, and creatine, which enhance muscle function and energy production.

Salmon: Rich in omega-3 fatty acids, protein, and vitamins B6 and B12, salmon is a powerhouse for runners. Omega-3s reduce inflammation and support cardiovascular health, while the high protein content aids muscle repair. Vitamins B6 and B12 help in energy metabolism and red blood cell production.

Eggs: Eggs are an excellent source of complete protein, containing all essential amino acids. They are also rich in vitamins B2, B12, and D, as well as choline, which supports brain health. Including eggs in your diet can enhance muscle recovery and provide sustained energy.

Organ Meats: Often overlooked, organ meats are some of the most nutrient-dense foods available.

Beef Liver: Packed with vitamins A, B12, and iron, beef liver is a nutritional powerhouse. Vitamin A supports vision and immune function, while B12 and iron are essential for red blood cell formation and oxygen transport, improving endurance and reducing fatigue.

Beef Heart: Rich in CoQ10, B vitamins, and iron, beef heart supports cardiovascular health and energy production. It also contains collagen and elastin, which promote joint and skin health.

Beef Spleen: High in easily absorbed heme iron, beef spleen is an excellent way to meet daily iron requirements, supporting energy production and immune function. If you’re looking for a 10/10 option, combine beef spleen with liver to take advantage of the synergistic nutrients from beef liver that enhance the absorption and usability of the iron found in spleen.

Despite their nutritional punch, many people are hesitant to include organ meats in their diet due to taste and preparation fears. This is where Cell Squared’s capsules come in handy, they offer Organic Beef Spleen & Liver, Beef Liver and Heart capsules. These supplements offer a convenient way to incorporate the benefits of organ meats into your daily routine. Sourced from ACO-certified organic, grass-fed cattle, these freeze-dried capsules ensure you get the maximum benefit without any hassle.

Is Carb Loading Still Relevant for Marathon Runners?

Carb loading has been a long-standing practice among marathon runners, involving increasing carbohydrate intake a few days before a race to maximise glycogen stores in muscles. Glycogen is the body’s primary energy source during prolonged exercise, and having ample glycogen stores can delay fatigue.

While carb loading can be beneficial, its relevance depends on individual factors such as the runner’s experience, race distance, and training regimen. For marathon runners, carb loading remains relevant and can enhance performance. Here are some key points to consider:

Individual Needs: Not all runners respond the same way to carb loading. Experienced runners who have practised this technique during training may benefit more than those trying it for the first time.

Race Distance: Carb loading is most effective for races lasting longer than 90 minutes, such as marathons. For shorter races, regular carbohydrate intake during training may suffice.

Training Adaptations: Consistent training can improve the body’s ability to store and utilise glycogen. Runners who regularly consume a balanced diet rich in carbohydrates may not need to drastically change their intake before a race.

Refuel After High-Intensity Sessions: In addition to pre-race carb loading, it’s crucial to refuel with a well-balanced meal containing carbohydrates—such as fruits or starchy vegetables—within an hour after every high-intensity session. This helps replenish glycogen stores and supports recovery, which is vital for sustained performance.

Avoid Overeating: While increasing carbohydrate intake, it’s crucial to avoid overeating or consuming large quantities of high-sugar foods, which can cause digestive issues and negatively impact performance.