Whether you’re aiming for a personal best or just enjoying a long-distance run, fueling your body properly before, during, and after your workout can make a significant difference in your performance. Nutrition plays a crucial role in how well you run, how quickly you recover, and how you feel during your training sessions. Here’s a guide to what to eat to get the best results.
Before Your Run: Fuel for Energy
What you eat before a run directly impacts how your body performs, so it’s essential to fuel up correctly. Ideally, you should eat 30 minutes to two hours before hitting the pavement.
Carbs are Key
Carbohydrates are your body’s primary fuel source during endurance activities like running. They break down into glucose, which your muscles use for energy. Eating a carbohydrate-rich meal or snack will help ensure that you have enough energy for the run ahead.
Good pre-run options:
- Banana with almond butter: Bananas are packed with easy-to-digest carbs and potassium, which helps prevent muscle cramps.
- Oatmeal with berries: Oats provide slow-releasing energy, while the berries offer an antioxidant boost.
- Whole-grain toast with honey: Honey gives you a quick energy boost, and the toast provides complex carbs for longer-lasting fuel.
- Greek yogurt with fruit: A lighter snack, this combo provides both carbs and a little protein, helping to stabilize energy levels.
Hydration
Before heading out, drink 8–10 ounces of water to ensure you start your run hydrated. For runs lasting longer than 60 minutes, consider drinking a sports drink to replenish electrolytes.
During Your Run: Stay Hydrated and Fueled
For runs under 60 minutes, you likely won’t need to eat anything during the workout. However, for longer runs, especially those lasting over an hour, it’s essential to refuel to maintain energy levels and prevent fatigue.
Hydration
Stay hydrated throughout your run. Drink small sips of water every 15–20 minutes to maintain your fluid balance. If you’re running for over 60 minutes, opt for an electrolyte drink to replenish sodium and potassium lost in sweat.
Carbs During Long Runs
For runs lasting longer than 90 minutes, your body’s glycogen stores start to deplete. Consuming carbs during the run helps maintain your energy. Good options include:
- Energy gels: These provide a quick source of carbs and are easy to digest.
- Sports chews: Like gels, these are a portable and chewable carb source.
- Banana slices or dried fruit: Natural and packed with carbs and potassium, these can also aid in muscle function during the run.
Protein (Optional)
If you’re on a very long run or have a specific training goal (such as building muscle endurance), consuming small amounts of protein can help with muscle repair during exercise. Small portions of protein can be found in gels or bars designed for long-distance runners.
After Your Run: Recovery for Optimal Results
The post-run recovery phase is crucial for muscle repair and recharging your energy stores. Eating the right combination of protein and carbs helps your body recover quickly and prepares you for your next run.
Refuel with Carbs
After a run, your glycogen stores will be depleted, so replenishing carbs is essential. Eating them within 30 minutes to an hour after your run ensures quicker recovery.
Post-run carb ideas:
- Sweet potatoes: High in carbs and packed with vitamins and minerals.
- Quinoa or brown rice: Excellent sources of complex carbs to restore energy.
- Whole grain wrap or sandwich: Fill with lean protein and veggies for a balanced recovery meal.
Protein for Muscle Repair
Protein is essential after exercise to help repair muscle fibers and reduce soreness. Aim for 15–25 grams of protein after your run.
Protein-rich recovery foods:
- Grilled chicken or turkey: Lean protein to help rebuild muscles.
- Cottage cheese: Packed with casein protein, which digests slowly for sustained recovery.
- Eggs: Full of essential amino acids and easy to prepare.
- Protein shake: A quick and easy option if you’re on the go.
Hydration After the Run
Rehydration is just as important after your run as it is before. Aim to drink 16–24 ounces of water for every pound lost during your run. If you’ve been running in hot conditions, an electrolyte drink can help restore sodium, potassium, and magnesium.
Sample Meal Plan for a Run
Here’s a simple meal plan for a day of running:
- Breakfast (2 hours before your run): Oatmeal with banana, chia seeds, and a drizzle of honey.
- Snack (30 minutes before): A small smoothie made with Greek yogurt, berries, and a little honey.
- During the run (90 minutes): Water with a sports drink every 15 minutes. After 60 minutes, consume a gel or some dried fruit.
- Post-run (within 30 minutes): A protein shake and a banana.
- Lunch (1 hour after the run): Grilled chicken with quinoa and steamed vegetables.
- Dinner: Sweet potato and salmon with a side of roasted broccoli.
What you eat before, during, and after your run has a direct impact on your performance and recovery. By fueling up with the right combination of carbs, protein, and hydration, you can maximize your energy, prevent fatigue, and recover faster. Whether you’re training for a race or just running for fun, make nutrition a part of your running routine to achieve your best performance.
