From macro ratios to nutrient timing to supplements, optimal nutrition can seem overwhelming.
Nutrition for 10K runners is your answer: Use it to maximize your talent and unlock greatness.
Meet Precision Nutrition. We’ve worked with the Cleveland Browns, the Seattle Seahawks, the Carolina Panthers, the San Antonio Spurs, the Houston Rockets, the Brooklyn Nets, the Toronto Maple Leafs, the Calgary Flames, and six world champions, including US Open Winner Sloane Stephens and UFC all-time-great Georges St-Pierre. Plus: over 150,000 health, fitness, and nutrition professionals have enrolled in our certification programs, and we’ve provided personal and group coaching to more than 100,000 people looking to eat better, move more, and perform their best.
Why Nutrition Is Crucial
for 10K Runners
(According to One of the Best to Ever Do It)
Shalane Flanagan is among the world’s most accomplished runners. She was the 2008 Olympic 10,000-meter silver medalist and later became the first American woman to win the New York City Marathon in 40 years.
Now, as a coach for the Bowerman Track Club, Flanagan’s training the next generation of 10K champs, including 2020 Olympians Karissa Schweizer and Elise Cranny.
And nutrition? It needs to be on point, says Flanagan. “It’s [about] constantly replenishing. The name of the game is recovery if you want to come back the next day and get in another run, and another hard session later in the week.”
It’s not hard to tell when a runner’s nutrition has fallen off course. “If we see too many days of fatigue in a row, that’s usually a sign fueling might be off,” says Flanagan.
“Especially with female athletes, if they lose their cycle that’s the biggest red flag that they are not meeting the caloric needs. With elite athletes, it’s very easy to have that happen. You just have to catch it and self-correct ASAP because it can lead to excessive fatigue and even bone injuries.”
Get the nutrition advantage.
This 100-page nutrition guide is packed with the science, infographics, tools, and expert advice you need to perform your best.
We know sports nutrition.
Now you’re going to know it, too.
(Click here to get our sports nutrition guides for dozens more sports.)
With Nutrition for 10K Runners,
- How to calculate your macros needs (quickly and easily)
- The best protein foods for 10k runners
- The ideal amount of carbs for long-lasting energy
- How to gain muscle and lose fat (to improve body composition)
- Optimal hydration strategies for peak performance
- The best supplements (that are proven and safe)
- What foods you should eat before an event (and training sessions)
- Post-training nutrition recommendations (for faster recovery)
- Delicious protein shake recipes (that are easy to make)
- And more, based on our extensive experience coaching world-class athletes
This guide is completely FREE.
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Our Precision Nutrition Level 1 Nutrition Coaching Certification is trusted worldwide and qualifies for continuing education credits with the following organizations, among others. Learn more about our #1 rated nutrition certification.