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

Nutrition is Your Secret Weapon

What you eat can make or break your running performance. Proper nutrition fuels your runs, speeds recovery, and keeps you healthy. Here's everything you need to know.

Macronutrients for Runners

Carbohydrates: Your Primary Fuel

How much: 55-65% of total calories for moderate training, up to 70% for high mileage
Best sources: Whole grains, sweet potatoes, oats, fruits, vegetables
Timing matters: Carbs around workouts for fuel and recovery
Quality counts: Choose complex carbs over simple sugars most of the time

Protein: For Recovery and Repair

How much: 1.2-1.7g per kg body weight (higher for high mileage or strength training)
Best sources: Lean meats, fish, eggs, Greek yogurt, legumes, tofu
Timing: 20-30g within 30 minutes post-run for optimal recovery
Distribution: Spread throughout day, 20-30g per meal

Fats: Essential but Moderate

How much: 20-30% of total calories
Best sources: Avocados, nuts, seeds, olive oil, fatty fish
Avoid before running: Slow to digest, can cause GI distress

Pre-Run Nutrition

3-4 Hours Before (Full Meal)

Moderate carbs + moderate protein + low fat
Example: Oatmeal with banana and almond butter
Example: Rice with chicken and vegetables
Goal: Top off glycogen stores without GI distress

1-2 Hours Before (Light Snack)

Easily digestible carbs + small protein
Example: Banana with peanut butter
Example: Toast with honey
Goal: Quick energy boost

30 Minutes Before

Simple carbs only if needed
Example: Energy gel, banana, dates
Goal: Immediate fuel for hard workouts

During-Run Nutrition

Runs Under 60 Minutes

Generally no fuel needed. Water sufficient.

Runs 60-90 Minutes

Optional: 30-60g carbs/hour if running hard. Water + electrolytes recommended.

Runs Over 90 Minutes

Essential: 30-60g carbs/hour + electrolytes

Energy gels: 1 every 30-45 minutes
Sports drinks: 500-750ml per hour
Real food options: dates, honey, pretzels
Practice in training - never try new fuel on race day!

Post-Run Nutrition (The 30-Minute Window)

Within 30 Minutes (Critical Recovery Window)

Carbs: 1.0-1.2g per kg body weight (replenish glycogen)
Protein: 20-30g (muscle repair)
Ratio: 3:1 or 4:1 carbs to protein

Recovery Meal Examples

Chocolate milk (perfect ratio!)
Greek yogurt with berries and granola
Smoothie: banana, protein powder, berries, milk
Rice cakes with nut butter and honey

Hydration Strategies

Daily Hydration

Baseline: Half your body weight in ounces of water
Monitor urine color: pale yellow is ideal
Add 500-750ml per hour of exercise

Pre-Run Hydration

2-3 hours before: 400-600ml
15 minutes before: 200-300ml

During-Run Hydration

Drink to thirst, don't force fluids
Hot weather: 500-750ml per hour
Cool weather: 250-500ml per hour
Add electrolytes for runs over 60 minutes or heavy sweating

Race Week Nutrition

3 Days Before Race

Increase carbs to 70% of calories (carb loading)
Reduce fiber slightly to avoid GI issues
Stay well hydrated

Night Before Race

Familiar meal, nothing new
Moderate portion (not a feast!)
Example: Pasta with simple sauce, bread, minimal vegetables

Race Morning

3-4 hours before: normal pre-race meal
Easy to digest carbs + small protein
Example: Bagel with peanut butter and banana
Coffee if habitual (don't change routine!)

Common Nutrition Mistakes

Not eating enough: Runners often under-fuel, leading to poor recovery
Too much before running: GI distress is real - less is often more
Trying new foods on race day: Practice everything in training
Neglecting protein: Essential for recovery and injury prevention
Over-reliance on supplements: Get nutrients from whole foods first

Conclusion

Nutrition is highly individual - what works for one runner may not work for another. Experiment during training to find your optimal fueling strategy. The fundamentals remain: fuel adequately, time nutrients around workouts, prioritize whole foods, stay hydrated. Treat nutrition as part of your training, not an afterthought!