Good nutrition is just as important for building muscle as running itself. Without adequate nutrients especially protein your body can’t support the muscle building process.

Protein
While exercise stimulates MPS, protein enhances it further, promoting greater muscle gains.

This is why many people drink a protein shake on either end of their workouts.

To gain muscle, experts recommend consuming 0.64–0.91 grams of protein per pound (1.4–2 grams per kg) of body weight daily. This equals 96–137 grams of protein for a 150-pound (68.2-kg) person.

Good sources of protein include meat, poultry, dairy, fish, eggs, soy, beans, and legumes.

Carbs and fats
Carbs are your body’s preferred energy source, especially for anaerobic exercises like sprinting.

Diets low in carbs and high in fats, such as the ketogenic diet, have been shown to impair anaerobic exercise performance.

Fat tends to serve as an energy source during lower intensity exercise like long distance running.

To fuel your workouts and ensure sufficient vitamin and mineral intake, aim to get 45–65% of your calories from carbs and 20–35% from fat.

Healthy sources of carbs include fruit, whole grains, starchy vegetables, dairy products, and beans, while good fat sources include fatty fish, extra virgin olive oil, whole eggs, seeds, avocado, nuts, and nut butters.

Water
Water helps regulate body temperature and other bodily functions.

Your personal water needs depend on several factors, including age, body size, diet, and activity level. All the same, the National Academy of Medicine generally recommends that men and women get 125 ounces (3.7 liters) and 91 ounces (2.7 liters) per day, respectively.

These guidelines are for adults ages 19 and older, and include water from both foods and beverages.

Most people can stay hydrated by eating a healthy diet and drinking water when thirsty, as well as during and after exercise.

A robust diet is integral to gaining muscle with running. Be sure to stay hydrated and eat adequate amounts of protein, carbs, and fats.