What to Eat Before and After a Run

How to Dial In Your Nutrition

The fall racing season is here, and it’s important to dial in your nutrition as you prepare for race day. But even if you’re not racing, proper fuel during your runs will go a long way to helping you sustain long distances. In order to avoid things like cramping and burnout during a run, we have tips for before, during, and after your run.

Fuel Before the Run

When you’re preparing for a run, there are some key factors to consider for nutrition as you get ready for a long-distance workout. The average runner burns approximately 100 calories per mile, but replenishing what you burn is not as simple as eating 100 calories per mile (which would likely create a variety of problems, including stomach cramping and possible weight gain). Our bodies store energy, and it’s more important to fuel based on maintaining healthy blood sugar levels and glycogen (the stored form of glucose) than to fill your stomach with calories (which operates at a lower capacity during a workout).

Water is extremely important for runners. Be sure to hydrate according to your weight (such as 74 ounces a day for someone who weighs approximately 150 pounds).

(Photo by Will Vragovic)

Another factor to consider is the sweat factor: how much do you sweat? It’s different from person to person. If you find that you experience a higher level of sweating when you work out than other people, then your depletion of electrolytes such as salt and potassium will happen more rapidly than for someone who has a lower level of sweating.

Before you run, drink electrolytes.

We recommend drinking electrolytes approximately 45 minutes to 1 hour prior to your long-distance workout. The reasoning behind this is that your body will pull from what you’ve added before the workout rather than trying to chase what you’ve lost after the workout.

Bring what you need along with you.

Whether you take gels, chews, or something else during your run, be sure to have it with you so that you’re ready to take it at the desired time. Shorts with pockets, a fuel belt, or a hydration pack with pockets can be helpful for storing your nutrition during the run.

Fuel For the Run

The general recommendation is to fuel every 45 minutes to 1 hour. There is a bit of a discovery element to finding out exactly when your body needs to fuel during your long distance run and specifically what type of fuel your body prefers. Energy reserves only go so far when you choose not to consume anything during a run, and you may find yourself becoming fatigued much faster than when you fuel properly.

Nutrition fuel for runners includes gels, chews, drink mixes, and, for some, any kind of carbohydrate will do. The best options are easily digestible. When you’re running, it will help to sample different types of fuel to see what works for you. If you discover that a certain type of fuel causes your stomach to hurt, try something else. You can also modify by taking half of a gel, for example, instead of a full gel to see if your stomach tolerates a lesser amount better than a full amount. Textures also matter to some people during their run, which is why chews might be preferred to gels. Some people prefer to take something they eat on a regular basis as opposed to one of the runner’s fuels, like a peanut butter sandwich (which may be far too much for another runner’s stomach to handle).

Most importantly, try different fuel types so that you discover what works for you and your body.

Fuel After the Run

Hydration is very important for post-run fueling because your body loses fluid through sweat. Electrolyte drinks can also be taken after the run to continue replenishing salt, potassium, magnesium, and other electrolytes.

Protein is a key element for proper nutrition.

Muscles need protein to maintain and rebuild, so be sure to eat the recommended amount of protein per day based on your body weight and fitness level. As an example, if you weigh 150 pounds, then a good amount of daily protein would be 90 to 120 grams per day.