Nutrition is very important for runners when it comes to recovering from injuries and staying healthy. Eating the right foods helps repair muscles, lowers swelling, and boosts energy levels. All of these are key for performing well and bouncing back after runs.

Important Nutrition Basics:

1. Carbohydrates: These are a must for refilling your energy stores. Runners should aim to eat about 6–10 grams of carbs for every kilogram they weigh, especially after long runs or hard workouts.

2. Protein: This is crucial for fixing muscles. Runners should try to eat between 1.2 and 2.0 grams of protein for each kilogram they weigh to help with recovery and build new muscle.

3. Fats: Healthy fats are important for energy and keeping hormones balanced. Aim for fats to make up about 20–35% of your total daily calories.

4. Hydration: Staying hydrated is key. Not drinking enough water can hurt your performance by up to 30%, so it's essential to drink fluids before, during, and after running.

Facts About Recovery from Injuries:

• Getting enough protein can help you recover up to 50% faster.
• Research shows that runners who eat a balanced diet are 30% less likely to get injured compared to those with poor eating habits.

Following these nutrition tips can help you recover better and lower the chances of getting hurt while training.