Proper nutrition is the foundation of a runner’s endurance, speed, and overall performance. Fueling the body with the right nutrients before, during, and after running can optimize energy levels, prevent fatigue, and enhance recovery. Carbohydrates are the primary energy source for runners, supplying glycogen to muscles for sustained endurance. Complex carbs, such as whole grains, fruits, and vegetables, provide steady energy release, while simple sugars offer quick boosts for intense training. Protein is essential for muscle repair and recovery, with lean meats, eggs, and plant-based sources helping maintain strength. Healthy fats from nuts, avocados, and fish support long-distance endurance. Hydration is equally critical, as dehydration can cause cramping and decreased stamina. Runners should also consider nutrient timing—eating a balanced meal 2-3 hours before a run and consuming quick-digesting snacks like bananas or energy bars 30 minutes prior. Post-run recovery meals should include a mix of protein and carbs to replenish glycogen stores and promote muscle repair. A well-planned nutrition strategy can make all the difference in achieving peak performance.