Modern runners know that they can’t succeed on carbs alone, but unlike weightlifters, they often struggle with this question: “The Ideal Amount of Protein to Eat at Breakfast, According to a Dietitian.” This expert notes that 15 to 40 grams of protein at breakfast can help you feel satiated all day. Beyond that, spreading your protein intake across meals makes it easier to meet your daily target and support muscle growth. Pairing that protein with complex carbs can provide a steadier source of energy for the morning and whatever training comes with it. That covers two out of three macronutrients, but what about fats? In “Navigating the slippery slope of olive oil trends,” we noted that swapping saturated fats like butter or beef tallow with plant-based unsaturated options like olive oil may help lower LDL cholesterol. Extra virgin olive oil also contains monounsaturated fats and antioxidants associated with cardiovascular and cognitive benefits. Later in the day, you may want to shift the balance again. In “Oatmeal could be the right late-night snack,” we explained how oats provide complex carbs and fiber that slow digestion and may limit sharp blood sugar swings before bed. A small bowl can also satisfy hunger without the heaviness of a high-fat meal. To put it simply: protein across meals for fullness and muscle support, complex carbs earlier for sustained energy, healthy fats well before bedtime, and fiber-rich, low-sugar foods if hunger strikes late.

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