This diet has gone crazy on TikTok, with advocates telling us that these three simple numbers could make you run easier, feel fitter and get stronger. But how does it work and should you have a go?

Words: Louise Pyne

Any serious runner will tell you the importance of a meticulously planned diet when you’re striving to achieve long-term training goals. Counting macros before a race, making sure to fuel up properly and refuelling after training are all key to keeping you on form. If you’re looking for a way to revolutionise your training the simple way, a new diet that has gained popularity on social media recently claims to be a valid option.

Viral fads come and go, but once in a while a trend pops up that catches the eye, and the new 90-30-50 diet is exactly that. The diet, (or more an eating style) is the brainchild of a US dietitian who introduced the plan on TikTok. It has since gained traction on social media platforms, with health influencers extolling the numerous health benefits they’ve experienced by incorporating these three key numbers into their nutritional choices.

The 90-30-50 plan was developed to help promote better blood sugar regulation and hormone balance while reducing inflammation and improving overall metabolic health. It is recommended for those who are in good health and aren’t taking any medication.

That’s all nice to know, but how will it help you get closer to your running goals? “The 90-30-50 method is a common shorthand for a balanced portioning guide aimed at managing calories (but not solely focussing on them), as well as blood sugar and satiety. For this reason, it can be especially useful for fat loss or metabolic health,” shares Jess Hillard, a nutritionist at sports brand Warrior (teamwarrior.com).