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NUTRITION GUIDE FOR RUNNERS

Fuel Your Runs.
Recover Faster.
Eat with Confidence.

A science-backed nutrition guide for beginner runners and active people — created by a European Championship medalist who coaches athletes like you.

GET YOUR GUIDE — $34 Instant PDF download · 60-day money-back guarantee
Runner's Nutrition Essentials — Guide Cover
20+ Years in Sport
100+ Athletes Coached
European Championship Medalist
World Championship Participant
// THE PROBLEM

Does This Sound Like You?

Hitting the Wall Mid-Run

You started strong but crashed at mile 3. Your legs feel like concrete and your brain is foggy. You ate — but you ate the wrong thing.

Sluggish Recovery That Takes Days

Every run leaves you sore and exhausted for 48 hours. Your body should bounce back faster — and it can, with the right fuel.

Conflicting Advice Everywhere

One article says carbs are essential. The next says go keto. Your running friend swears by fasted runs. Who do you trust?

Nauseous During Runs

That terrible feeling when your stomach rebels mid-run. Cramps, bloating, bathroom emergencies. It's almost always a nutrition timing issue.

Training Hard but Not Improving

You're putting in the miles but your times aren't improving. Chronic fatigue, recurring injuries, plateaus — your body is asking for better fuel.

The common thread? Nutrition. And it's simpler than you think.

// THE AUTHOR
Inna Ryzhykh — triathlete, coach, author

Created by a Real Athlete, Not a Content Farm

I'm Inna Ryzhykh — a professional triathlete, European Triathlon Championship medalist, and World Triathlon Championship participant. I've spent 20+ years in competitive endurance sport and the last 10+ years coaching over 100 amateur athletes — from their first 5K to Ironman finishes.

I co-founded the REDHEAD team, an amateur endurance community that proves you don't need to be a pro to train like one.

I created this guide because I watched too many runners struggle with the same nutrition mistakes I made early in my career. The information here comes from real competition experience and real coaching results — not from a Google search.

This isn't generic advice. This is what I teach my athletes.

European Championship Medalist World Championship Participant Co-founder, REDHEAD Team 100+ Athletes Coached
// THE GUIDE

Everything You Need to Fuel Your Running

How Exercise Affects Your Nutrition

Understand how running changes what your body needs — and why runner nutrition is different from general "healthy eating."

Macronutrients Explained Simply

Carbs, protein, and fats — what each does for runners and exactly how much you need. Spoiler: carbs are NOT your enemy.

Key Micronutrients for Runners

The vitamins and minerals critical for endurance, recovery, and injury prevention. Iron, vitamin D, magnesium, and more.

Real Meal Plans You'll Actually Use

Practical weekly meal plans designed for real life — not boring chicken-and-broccoli templates. Delicious, balanced, and simple to make.

Myth-Busting

We tackle the biggest nutrition lies: carb fear, fasted runs, protein obsession, detox teas, and more. Evidence over hype.

Practical Strategies to Start Today

Actionable tips for pre-run fueling, post-run recovery, hydration, and meal timing. Implement them immediately.

// PREVIEW

A Look Inside the Guide

Table of Contents — Runner's Nutrition Essentials Meal Plan Page — Runner's Nutrition Essentials What You'll Learn — Runner's Nutrition Essentials

Preview — the full guide contains actionable nutrition strategies for every stage of your running journey.

// ATHLETES SAY

What Runners Think

★★★★★

"I wish I had this guide when I started. I was eating completely wrong before my runs and couldn't figure out why I felt terrible. This changed everything."

Sarah M.
Beginner Runner
★★★★★

"Inna's nutrition advice helped me cut 6 minutes off my half marathon. The meal plans are practical and actually delicious."

David K.
Recreational Runner
★★★★★

"Finally, nutrition advice from someone who's actually competed at the highest level. No fads, no BS — just what works."

Maria L.
Triathlon Beginner
DIGITAL GUIDE
Runner's Nutrition Essentials
$34
  • Complete nutrition guide (PDF, instant download)
  • Pre-run & post-run fueling strategies
  • Weekly meal plan templates
  • Macro & micronutrient breakdown for runners
  • Myth-busting section with evidence-based facts
  • Lifetime updates — when the guide is updated, you get it free
GET YOUR GUIDE NOW
Instant download · 60-day money-back guarantee · Secure payment
Also available on Etsy
// FAQ

Frequently Asked Questions

What exactly is in the Runner's Nutrition Essentials guide?
The guide covers how different exercise types affect your nutrition needs, macronutrients (carbs, protein, fats) explained simply, key micronutrients for runners, practical weekly meal plans, myth-busting, and actionable strategies you can implement today. It's designed for beginner runners and active people who want to eat better without overcomplicating things.
Who is this guide for?
This guide is for beginner runners, recreational athletes, and active people who want to understand how to fuel their training. Whether you're training for your first 5K or just running regularly for fitness, this guide gives you the nutrition foundation you need.
What should I eat before a run?
The guide includes a complete pre-run fueling strategy with specific meal timing, portion guidance, and examples based on run duration. The short answer: easily digestible carbs 60-90 minutes before running, but the guide explains exactly what, when, and how much.
Do I need to take supplements to be a runner?
No. The guide focuses on whole-food nutrition first. We cover which micronutrients runners commonly lack (iron, vitamin D, magnesium) and when supplementation might make sense — but real food is always the foundation.
How is this different from free nutrition advice online?
This guide is written by a European Championship medalist and World Championship participant who coaches 100+ amateur athletes. It's not generic AI-generated content — it's based on 20+ years of real competition experience and real coaching results. It's organized, actionable, and covers everything in one place instead of scattered blog posts.
Is there a meal plan included?
Yes. The guide includes practical weekly meal plan templates designed specifically for runners. These are real, delicious meals — not boring chicken-and-broccoli plans. They're designed for busy people who want good nutrition without spending hours in the kitchen.
I'm overweight and just starting to run. Is this for me?
Absolutely. This guide is specifically designed for beginners, regardless of body type or fitness level. Proper nutrition is even more important when you're starting out, and the guide addresses fueling for different body compositions and activity levels.
How do I get the guide after purchase?
It's an instant digital download. After payment, you'll receive a PDF file that you can read on any device — phone, tablet, computer, or print it out. No waiting, no shipping.
Is there a money-back guarantee?
Yes. If the guide doesn't meet your expectations, you have 60 days to request a full refund. No questions asked.
Can I get coaching from Inna directly?
Yes! Inna offers personalized online coaching for runners and triathletes at all levels. Visit innatri.com or reach out directly for more information about 1-on-1 coaching programs.

Stop Guessing. Start Fueling.

Join 100+ athletes who fuel smarter with Coach Inna's guide.

GET YOUR GUIDE — $34