Food is fuel. What you eat affects your energy, recovery, and performance. While running doesn't require a complicated diet, understanding the basics of nutrition can help you run stronger and recover faster.
The three macronutrients
Carbohydrates: Your primary fuel
Carbs are a runner's best friend. They're stored as glycogen in your muscles and liver, providing readily available energy. Good sources include whole grains, fruits, vegetables, oats, rice, and pasta. Runners should get 50-60% of calories from carbs.
Protein: For repair and recovery
Protein repairs muscle damage from running. Aim for 1.2-1.7 grams per kilogram of body weight daily. Good sources include lean meats, fish, eggs, dairy, legumes, and tofu. Spread protein intake throughout the day.
Fats: Sustained energy
Healthy fats provide long-lasting energy and support hormone function. Include sources like avocados, nuts, olive oil, and fatty fish. Fats should make up about 20-30% of your calories.
Pre-run nutrition
What and when you eat before running matters:
- 3-4 hours before: A full meal with carbs, protein, and some fat
- 1-2 hours before: A smaller snack, mostly carbs (banana, toast, oatmeal)
- 30 minutes before: Just easy carbs if needed (sports drink, gel)
Foods to avoid before running
Skip high-fat, high-fiber, and spicy foods before runs—they can cause GI distress. Everyone's tolerance is different, so experiment during training, not on race day.
Fueling during runs
For runs under 60-75 minutes, you typically don't need to eat—your glycogen stores are sufficient. For longer runs:
- Aim for 30-60 grams of carbs per hour
- Options include energy gels, chews, sports drinks, or real food (dates, bananas)
- Practice your fueling strategy in training
Post-run recovery nutrition
The 30-60 minutes after running is prime time for recovery. Your body is primed to absorb nutrients and begin repair. Aim for:
- Carbs to replenish glycogen (1-1.2g per kg body weight)
- Protein for muscle repair (20-30 grams)
- A 3:1 or 4:1 carb-to-protein ratio works well
Easy recovery snack ideas
Chocolate milk, Greek yogurt with fruit, a peanut butter banana sandwich, or a smoothie with protein powder all make excellent post-run recovery options.
Hydration
Proper hydration affects performance more than most runners realize. Drink regularly throughout the day, not just during runs. Check your urine color—pale yellow indicates good hydration.
Electrolytes
For runs over 60 minutes or in hot conditions, you lose electrolytes (especially sodium) through sweat. Sports drinks, electrolyte tablets, or salty snacks can help replace what you lose.
Nutrition doesn't need to be complicated. Eat whole foods, fuel appropriately around your runs, stay hydrated, and your body will have what it needs to perform and recover.