Recipe Builder
Select what you have at home, choose your goal, and see your meal macros.
Eating well is as decisive for your development as a runner as the kilometres you cover. This free recipe builder helps you assemble balanced meals from the ingredients you already have at home, shows the macros (carbs, protein, fat) and calories in real time, and adapts recommendations to your goal: pre-run, post-run, race day or recovery. No subscription plans, no paid apps — just practical nutrition for runners.
Choose your goal, select ingredients and see macros in real time.
💡 Balance protein + carbs + healthy fats
Search or select ingredients
How the builder works
- 1
Pick the meal goal
Pre-run (easily digestible carbs, low fibre), post-run (carbs + protein in the recovery window), race day (controlled glycogen loading) or general balance. Each goal has different macro recommendations grounded in sports-science research.
- 2
Select ingredients
Click the ingredients you have available — oats, eggs, banana, rice, chicken, yoghurt, nuts and more than 40 common options. The database has nutritional values per 100 g based on official tables (USDA in the US, INSA in Portugal).
- 3
Adjust quantities
For each ingredient, set the amount in grams. The calculator updates in real time: total calories, grams of carbs, protein and fat, and a visual bar with the percentage distribution of the macros.
- 4
Compare with the recommendation
The builder shows whether your meal is close to the recommendations for the chosen goal. For example, a post-run meal should have a carb:protein ratio near 3:1 or 4:1 to optimise glycogen resynthesis.
The science of macros for runners
Carbohydrates — the primary fuel
During moderate to high aerobic effort, about 60-80% of energy comes from carbohydrate stored in muscles and liver as glycogen. A trained person stores roughly 500 g of glycogen (2000 kcal). If the store empties, pace drops sharply — the famous "hitting the wall" in a marathon. For long runs (>90 min) or race days, make sure you eat 5-10 g of carbohydrate per kg of body weight per day.
Protein — repair and build
Running causes micro-tears in muscle. Protein provides the amino acids to repair those tears and build more resilient muscle. The current recommendation for endurance athletes is 1.2 to 1.6 g of protein per kg of body weight per day, distributed across 3-5 meals. Leucine (in eggs, dairy, chicken breast) is especially important for triggering protein synthesis.
Fat — energy and hormones
Fat is the body's largest energy reserve and is essential for absorbing fat-soluble vitamins (A, D, E, K) and producing hormones. For runners, 20-35% of total calories should come from fat, preferably unsaturated (olive oil, avocado, nuts, fatty fish). Saturated fat is not to be avoided — only moderated. Avoid trans fats (industrial margarines).
Hydration — the invisible macro
Dehydration of just 2% of body weight reduces performance by about 10%. Weigh yourself before and after a 1-hour workout: the difference (in kg) is the water lost in litres. Replace it with 1.5× that amount over the following 4 hours. For long or hot runs, add electrolytes (sodium 300-700 mg/L) — plain water can cause hyponatraemia.
Timing — when you eat matters
3-4 hours before the run: complete meal with complex carbs, moderate protein and little fat. 30-60 min before: light snack with simple carbs (banana, toast with honey). During runs >60 min: 30-60 g of carbs per hour. 30 min to 2 hours after: carbs + protein (3:1 to 4:1 ratio) to optimise the recovery window.
Meal examples by goal
Pre-run (2-3 hours before)
Bowl of cooked oats (80 g) with banana (1), honey (1 tbsp) and cinnamon. Add 1 boiled egg or 1 tbsp of peanut butter if you need more satiety. Avoid excessive fibre, fatty dairy and spicy foods that may upset the stomach. Drink 400-500 ml of water alongside.
Post-run (30 min to 2 h after)
Smoothie with 1 banana, 1 cup of milk (or plant drink), 1 scoop of whey (or 2 tbsp Greek yoghurt), 1 tbsp of raw oats, 1 tsp of cocoa powder. Add ice and blend. Approximate carb:protein ratio of 3:1, ideal to replenish glycogen and repair muscle.
Race day — breakfast
Wholegrain toast (2 slices) with jam (2 tbsp) and peanut butter (1 tbsp). 1 cup of coffee or tea (if habitual). A banana for the road. Eat 3 hours before the start so you have time to digest. Hydrate well but not excessively in the preceding 2 hours.
Recovery — dinner after a long run
Plate with 150 g cooked rice, 120 g grilled chicken breast, roasted vegetables (pumpkin, onion, pepper) drizzled with olive oil, and a small cup of beans. Dessert: Greek yoghurt with berries and 1 tbsp of granola. Complete meal with all macros to speed up recovery.
Frequently asked questions
Do I really need to count macros to run well? +
You do not need to weigh everything to the gram. But having a rough sense of macros helps spot common imbalances: runners who train a lot and eat little protein stay constantly sore; runners who cut carbs "to lose weight" sabotage performance. The builder is there to build intuition — use it for a few weeks and then eat by habit.
Can I lose weight and train for running at the same time? +
Yes, but with moderation. A small calorie deficit (200-400 kcal/day, no more) lets you lose 0.25-0.5 kg per week without compromising training. Prioritise protein (1.6-2.0 g/kg) to preserve muscle and keep carbs on hard training days. Severe deficit periods backfire: you lose muscle, get weak, and runs become slower.
What should I eat before an early morning run? +
If you run within 30-60 minutes of waking, a small snack (banana, 1-2 plain biscuits, small bowl of yoghurt) and water is enough. The liver stores glycogen that is released during the night. For long (>1h) or intense runs, have a light breakfast 1-2 hours before: toast with jam, or instant oats with banana.
Are supplements worth it for amateur runners? +
For most amateur runners, real food is enough. If you want to consider supplements with solid evidence: creatine (3-5 g/day, improves strength), caffeine (3-6 mg/kg before the run, improves performance), beetroot or nitrates (improves efficiency), omega-3 (anti-inflammatory). Whey is convenient but not superior to food protein. Talk to a dietitian if you have doubts.
How do I save my favourite recipes? +
Create a free RunningWithAI account to unlock the "personal cookbook" — save the recipes you built, add notes (e.g. "this oatmeal worked well before my 10K") and access them on any device. It syncs automatically with your training dashboard so you can relate nutrition to performance over time.
Are the nutritional values 100% accurate? +
They are reasonable approximations based on official tables (USDA, INSA). The real composition of a food varies with brand, ripeness, cooking method and storage. For general health and amateur performance goals, these approximations are sufficient. For elite athletes or specific medical goals, consult a sports dietitian.
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