A runner’s guide to nutrition

As we amp up our training, we sat down with nutritionist Mick ‘Chappo’ Chapman to talk all things nutrition for runners.

Chappo, it’s a few months out from the 2025 TCS Sydney Marathon presented by ASICS should runners be more mindful of their day-to-day nutrition now?

“Great question, the answer is yes, definitely. Just like a car needs fuel to run, our body requires proper fuelling during a marathon training block. The outdated belief that ‘skinnier is better’ has been replaced by today’s nutrition consensus as ‘stronger is better’.”

Should we still be prioritising pre-training carb-loading?

“For optimal pre-training nutrition, especially if it’s an important session, it’s high intensity or goes for an extended period, it’s in your best interest to consume carbohydrate-rich meals and snacks. Ideally a larger meal like oats, toast, cereal

or pikelets should be consumed a few hours before training. As the session approaches, focus on easily digestible carbohydrates low in fibre and fat, such as bananas, gels or sports drinks.”

Should runners have a specific breakdown of carbs, protein and fats in their diet?

“So, instead of creating anxiety over precise macronutrient percentages, prioritise lean

protein sources, unsaturated fats and whole grain carbohydrates. Don’t shy away from carbs; they have been unjustly feared for many years, but active athletes rely on them

as a primary fuel source for running at higher intensities.”

Can you share a bit about your famous cupcake analogy?

“Sure, I like to use the cupcake analogy to help people understand the essentials of

nutrition without getting caught up in the minor details. Imagine a cupcake: the base of the cupcake represents the fundamental aspects of nutrition intake (hydration, nutrient-dense foods throughout the week, lean protein sources, unsaturated fats and

whole grain carbohydrates). Next is the icing, which are specific strategies related to training and racing (proper fuelling before a session or prioritising recovery nutrition). Lastly the sprinkles on top of the icing... while they’re nice to have, these play a smaller

role in running a PB. They include certain supplements or in-trend nutrition products

like apple cider vinegar, bone broth or greens powders.”

Should runners integrate some form of supplementation?

“Supplementing our diet can be a valuable tool but it’s difficult to understand which options might be truly beneficial and which are a waste of money. Adopting a ‘food-first but not always a food-only approach’ is best.”

How important is snacking for marathon runners?

“Put it this way, it’s important to be the person who always carries snacks! Depriving your body of food for extended periods, either consciously or unconsciously, and expecting peak performance is counterproductive. So, prioritise snacks between main meals to maintain energy levels and increase your carb portion sizes to support your training needs.”

What’s your best advice for getting that PB?

“It’s best to focus on the following four principles: 1. Sufficient fuelling: Under fuelling can significantly impact a runner’s preparation. 2. Prioritise recovery: Aim to consume small snacks after a run, followed by a main meal within two hours. Post-session nutrition should focus on replenishing carbs, recovering muscle protein, rehydrating and replacing lost electrolytes. 3. Practice makes progress: Incorporate your race-day nutrition into long runs to help narrow down what works for you. 4. Personalise your approach: Seek expert help. Relying solely on social media for nutrition ad-vice is like asking your mechanic for a haircut – it might get the job done but it’s not the best approach.” 

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