What you eat before running, as well as during and after, is essential to help you feel good, pick up your pace, and recover quickly. Carbs, such as fruit, starchy vegetables, and whole grains, are the best things to eat before a run. Foods high in carbohydrates help maintain your glycogen stores. Glycogen is the body's primary source of energy.
Aim to eat a light meal about 1.5 to two hours before a run. You'll want to pair carbohydrates with lean proteins and healthy fats. You might opt for a bagel with peanut butter or a turkey sandwich on whole-wheat bread.
Nutrition and hydration throughout the day, weeks, and months impact your workouts. Thinking about nutrition as an aspect of training will help optimize all your runs and allow your muscles to recover and adapt. Read on to learn what to eat before, during, and after a run.
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Runners need the usual three macronutrients: carbohydrates, fats, and protein.The amount of these macronutrients in your diet is often expressed as a percentage combination. A ratio of carbohydrates, proteins, and fats rather than the total calorie count may also be helpful.
Carbohydrates
Carbohydrates are good to eat before cardio because they're the body's preferred fuel source. They are the primary macronutrients you need to base your diet around. A high-carbohydrate diet helps maintain essential glycogen (sugar) stores in the muscles. Glycogen is the body's primary energy source during exercise.
Sources of carbohydrates include:
- Fruits: Apples, figs, pears, or raspberries
- Starchy vegetables: Corn, green peas, parsnips, or potatoes
- Whole grains: Barley, oats, quinoa, or whole-wheat pasta
You'll need to get 55% to 65% of your calories from carbohydrates if you're running at a medium- to high-intensity training level. This level is about one to two hours per day and four to six days per week.
Sprinters' abilities to generate explosive muscle power and optimize their power-to-weight ratio are critical to their training. Some experts suggest a carbohydrate intake of 8 to 10 g per kg of body weight per day is optimal for athletes.
Focus oncomplex carbohydratesfor rebuilding glycogen stores 48 hours after a particularly strenuous run or race. Complex carbohydrates include legumes, nuts, seeds, and fruits and vegetables.
Protein
Protein builds, repairs, and maintains body tissues, among other functions. You'll need to get about 20% to 30% of your calories from protein if you're running at a medium- to high-intensity training level.
Sources of protein include:
- Cooked beans or lentils
- Eggs
- Fish, poultry, or meat
- Low-fat dairy products
- Tofu
The protein needs of sprinting athletes may be twice that of the general population. Aim to consume about 0.4 g per kg of body weight of easily digested, amino-acid-rich proteins every three to five hours.
Fat
Fat insulates organs and provides an energy reserve. You'll need to get about 30% of your calories from fat if you're running at a medium- to high-intensity training level.
Sources of fat include:
- Avocado
- Chia seeds, flaxseed, or hemp seeds
- Eggs
- Fatty fish
- Oils
- Peanut butter
- Walnuts
Vitamins and Minerals
It's important to consider micronutrients, which are generally essential for overall health. Running long distances or at a high intensity can create free radicals, or substances that damage cells. Foods that are rich in antioxidants and other nutrients can neutralize these harmful chemicals.
Here are some vitamins and minerals to include in your diet:
- Calcium: This mineral builds and maintains strong bones, which helps prevent osteoporosis. This condition is characterized by fragile, weak bones that are prone to fractures. Adults aged 19 to 50 need about 1,000 milligrams (mg) of calcium per day. Sources include beans, dairy products, eggs, and leafy green vegetables.
- Iron: This mineral helps form hemoglobin, which is a part of red blood cells. Hemoglobin delivers oxygen throughout your body. You may feel fatigued if you don't get enough iron in your diet. Most adult women need 18 mg of iron per day, while men need 8 mg per day. Sources include leafy green vegetables, lean meat, nuts, and shellfish.
- Sodium: It's important to eat sodium-rich foods to replenish this electrolyte that you lose when you sweat. You might opt for a salty snack, like roasted nuts, or a sports drink after you run.
- Vitamins C and E: These vitamins act like antioxidants, which help combat damage caused by free radicals. Fruits and vegetables are rich sources of these vitamins.
What Supplements Should a Runner Take?
It's not necessary for runners to take supplements to fuel their workouts. Experts advise getting macronutrients and micronutrients through a balanced, healthy diet.
Talk to a healthcare provider or pharmacist if you cannot get a certain nutrient through your diet. They can administer blood tests to determine what nutrients you're lacking and advise what supplements to take.
What To Eat Before a Run
You can likely skip a pre-run meal if you're running an easy-paced three to four miles or less than one hour, Vishal Patel, chief sports nutritionist at Nuun, told Health. Your muscles will have enough glycogen to power you through.
Muscles store enough glycogen to fuel about a 60-minute run. You'll need 30 to 60 g of carbohydrates per hour to maintain your intensity.
Here are some examples of what to eat before a run:
- Bagel with peanut butter
- Banana and an energy bar
- Oatmeal with berries
- Turkey sandwich on whole-grain bread
You'll want to eat early and often for a regular flow of nutrients. Eat 1.5 to two hours before running to give your body time to digest and soak up the nutrients.
Eat a meal rich in carbohydrates the night before a tough speed workout. Stick to supper with foods like dried beans, lentils, pasta, or potatoes. A carbohydrate-rich meal, balanced with protein and vegetables, before a strenuous workout will boost glycogen stores.
| What To Eat | What To Avoid |
|---|---|
| Almonds | High-fiber vegetables, such as broccoli |
| Fresh fruit, such as banana, berries, or oranges | Lactose-rich foods |
| Lean proteins like eggs, turkey, or salmon | Legumes |
| Peanut butter | Spicy foods |
| Whole-grains, such as oatmeal or whole-wheat bread or pasta | Sugar-filled drinks, such as soda |
How To Avoid Runner's Trots
You might experience gastrointestinal (GI) distress, also called "runner's trots," if you eat the wrong foods before a run. GI distress can include abdominal cramps, diarrhea, and heartburn.
About 30% to 90% of runners and endurance athletes experience GI distress during training and racing events. These symptoms can stem from many reasons. The usual culprits are less-than-ideal nutrition and hydration habits before and during exercise.
Try some of the following tips to avoid runner's trots:
- Avoid high-fiber foods: These include bran muffins, brown rice, cooked vegetables, legumes, and prunes.
- Avoid over-eating before and during exercise:The more you eat, the harder your stomach will work.
- Don't consume high-energy drinks: Steer clear of these drinks about 30 to 60 minutes before and after exercise.
- Get fit:More physically fit athletes have faster gastric emptying, or decreased GI discomfort after fueling.
- Go for a high-carbohydrate diet:Protein and fat take longer to digest and absorb, contributing to GI distress.
- Limit certain items:These include non-steroidal anti-inflammatory drugs (NSAIDs), alcohol, caffeine, antibiotics, and nutritional supplements, which can upset your stomach.
- Practice drinking fluids during training:This can improve race-day comfort.
- Stay hydrated:The more fluid in the stomach, the faster food empties out of your stomach.
Consult a healthcare provider if GI distress persists. There may be an underlying health issue causing your symptoms.
Water is sufficient unless it's especially hot or humid. It's essential to sip a sports drink that contains electrolytes. Electrolytes like sodium andpotassiumhelp muscles retain fluids, receive oxygen, and function properly.
Your brain realizes you're low on fuel before your muscles do and will slow you down as a precaution. Sports drinks with carbohydrates and electrolytes can help you maintain pace and delay fatigue during runs of 90 minutes or more.
You may carry a small snack to replenish your glycogen stores mid-run. Here are some energy-boosting snacks that are easy to chew and swallow during a run:
- Bananas
- Grapes
- Energy bar
- Raisins
What To Eat After a Run
You're breaking down and stressing your muscles when you're running. The time when you get stronger is during the recovery period.
Experts generally recommend eating carbohydrates and protein in a three-to-one ratio after a workout. Some experts suggest 1 to 1.5 grams (g) of carbohydrates per kilogram (kg) of body weight and 0.3 to 0.5 g of protein per kg post-workout.Minimal- to low-fat pre- and post-workout nutrition supports better digestion and absorption of carbohydrates and proteins.
Post-run food ideas include:
- Berry-and-banana smoothie with a scoop of protein powder
- A cup of chocolate pea protein milk
- Greek yogurt with fruit
- Protein bar or shake
Avoid high-fat or greasy foods after a run. These foods may replenish your glycogen stores but do not offer many nutrients. Aim for natural, whole foods that are high in antioxidants, fiber, minerals, and vitamins.
It's important to stay hydrated before, during, and after a run. There are no standard guidelines for hydration for runners. The American College of Sports Medicine (ACSM) instead recommends that you determine how much water you need based on the length of your run and how much you sweat.
Before
Research has shown that you'll want to slowly sip on 17 to 20 oz of fluids within two hours before a 45-minute run. Aim to get another 10 to 12 oz of water or a sports drink within 10 minutes of a run.
During
It's important to stay hydrated and regularly sip fluids during a run. There's no standard amount of fluids to consume during exercise. Several factors can impact your fluid needs, including the length of your run, how much you're sweating, and the weather.
The more you sweat, the more water you'll need to replenish lost fluids. A general recommendation is about 0.4 to 0.8 liters (l) per hour. You might also sip on electrolyte drinks, which can replenish lost nutrients.
After
You'll want to replenish lost fluids and electrolytes after a run to prevent dehydration. The ACSM recommends drinking 1.5 oz of fluids for each kilogram of body weight you lose. You can determine how this number by weighing yourself before and after a run.
How To Fuel for a Race or Marathon
Fueling for a race, especially a marathon, is important. You may need to pay attention to what you eat in the days leading up to and on the day of your race. Think about what foods work best for you and what ones you'll likely want to avoid.
Training
Your diet may look slightly different if you're training for a race, especially a longer one like a marathon. Your calorie and carbohydrate needs will likely increase if you're putting in more miles than usual.
Before Your Race
Many people like to "carb-up" before a race, from a 5k to a marathon. Consuming extra carbohydrates in the days leading up to your race may maximize your glycogen stores and prevent fatigue. You can carb-up before your race, but make sure to do so cautiously.
Pair carbohydrates with lean proteins. Remember that eating too many carbohydrates, especially those rich in fiber, can cause GI distress. Digestive symptoms can be uncomfortable on your race day.
On Race Day
You'll want to plan your pre-race meal ahead of time and stick with foods you know are least likely to upset your stomach. If your race is in the morning, eat a high-carbohydrate breakfast, such as a bagel or oatmeal.
Carry a high-carbohydrate snack, like grapes, raisins, or energy gels, to replenish your glycogen stores during a long race. Don't forget to sip fluids regularly to prevent dehydration.
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You don't have to be a competitive runner to benefit from proper fueling. Your nutrition choices before, during, and after a run can help you get the most out of your run. Macronutrients can have a significant effect on your running goals. Following expert recommendations for carbohydrates, protein, and fan can fuel your body and muscles, ideally during the type of running you like.
FAQs
Frequently Asked Questions
1. Should you eat 30 minutes before a run?
To maximize your glycogen stores, you might snack on an energy bar, fruit, or pretzels about 30 minutes before a run. Experts advise that you eat a light meal that's high in carbohydrates about 1.5 to two hours before a run. This time allows your body to absorb the nutrients to fuel you during a run.
2. Is it better to run on an empty stomach?
It's best to eat before a run to give your body the proper energy and nutrients. You might be able to skip a meal if you're going for a light run that's no longer than a few miles or one hour.
3. What food increases stamina for running?
Food that increases stamina for running is generally high in carbohydrates, such as:
- Apples
- Bananas
- Oatmeal
- Quinoa
- Raspberries
- Starchy vegetables like corn or potatoes
- Whole-grain bread or pasta
Remember to pair carbohydrates with lean proteins and healthy fats. Lean proteins include fish, turkey, or tofu. Sources of healthy fats include avocados or nuts.
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