Nutrition for Runners: What to Eat Before, During, and After Runs

Getting your nutrition right is crucial for maximizing your running performance and recovery.

Here’s a comprehensive guide on what to eat before, during, and after your runs to ensure you’re fueling your body properly.

Before you're dive in, take a look in the following super interesting video from @TheRunExperience channel 

Before Your Run

1. Timing:

• 2-3 hours before: Eat a balanced meal with carbohydrates, protein, and a little fat.
• 30-60 minutes before: Have a light snack if you need a quick energy boost.

2. What to Eat:

• 2-3 hours before: Consider a meal like oatmeal with fruit, a turkey sandwich, or a quinoa salad. These provide sustained energy.
• 30-60 minutes before: Opt for something easily digestible like a banana, a piece of toast with honey, or a small energy bar.

3. Hydration:

• Drink plenty of water before your run to stay hydrated. Aim for 16-20 ounces about two hours before running, and then sip a little more if you feel thirsty.

During Your Run

1. Duration Matters:

• Under 60 minutes: You typically don’t need to eat during shorter runs. Focus on staying hydrated with water.
• Over 60 minutes: Consume quick-digesting carbs to maintain energy levels.

2. What to Eat:

• Energy Gels: Easy to carry and packed with carbs. Take one every 45 minutes.
• Sports Drinks: These provide carbs and electrolytes to keep you going.
• Fruits: Small pieces of banana or dried fruit like raisins can also work well.

3. Hydration:

• Drink water regularly, and if you’re running for more than an hour, consider a sports drink to replenish electrolytes.

After Your Run

1. Timing:

• Aim to eat within 30-60 minutes after finishing your run to kickstart recovery.

2. What to Eat:

• Carbohydrates: Replenish glycogen stores with foods like sweet potatoes, whole grain pasta, or a fruit smoothie.
• Protein: Repair muscles with lean protein sources like chicken, fish, tofu, or a protein shake.
• Fat: Include healthy fats like avocado or nuts to support overall health.

3. Hydration:

• Rehydrate with water or an electrolyte drink. Drinking chocolate milk can also be a good option as it provides a mix of carbs and protein.

Sample Post-Run Meal:

• Grilled chicken with quinoa and steamed vegetables, or a smoothie made with yogurt, fruit, and a handful of spinach.

Tips for All Runners

Listen to Your Body:

• Everyone’s nutritional needs are different. Pay attention to how your body responds to different foods and adjust accordingly.

Experiment During Training:

• Don’t try new foods or drinks on race day. Use your training runs to test what works best for you.

Stay Consistent:

• Consistency is key. Maintaining a balanced diet with adequate carbs, protein, and fats on a regular basis will support your overall running performance and recovery.

Proper nutrition can make a significant difference in your running performance and recovery.

By planning your meals and snacks around your runs, you can ensure your body gets the fuel it needs to keep going strong.

Also recommend the following video, I've learned a lot from it:



Happy running!