How to eat before, during, and after a run

By Amanda Gabarda EdD, MPH Get Fit

With the change in season, you are probably heading out for longer runs! Proper fuel for a run is essential and can greatly impact performance. Wise, healthy food choices during a long run or hard workout can improve how you feel while pushing yourself —and even recovery after. With so many options, how do you incorporate them into training, and know what’s right for you? Here is the crash course on fueling for your run!

Before you run

You definitely need a pre-run meal or snack a few hours before you head out to run. Make sure that it contains a couple hundred calories, carbohydrates, and some protein. This meal should be low in fat and fiber. Try low fiber cereal, low fat yogurt, a banana with a tablespoon of peanut butter, pretzels and hummus, or a small sandwich on whole grain bread.

General guidelines suggest that runners should consume 30 to 60 grams of carbohydrates per hour of exercise. If you are running longer than that, you may need up to 60 to 90 grams per hour. It’s important to remember that everyone’s body is different. It may take some experimenting to see what works well for you!

On your run

The earlier the better

Stay on top of how you are feeling during your run. Once you are thirsty and hungry, you may be headed toward empty. To prevent hitting a wall or jeopardizing performance and recovery, try taking in fuel within 30 minutes of hitting the road.

Use sports drinks wisely

Sports drinks are great for supplying electrolytes during sustained exercise. Choose a sports drink that contains four to eight percent of carbohydrate. Below are general rules to follow:

For exercise lasting less than an hour, choose water.
For exercise lasting more than an hour, choose a sports drink.

Monitor what works

It’s essential to keep a training log. You can track key information like fuel ingested during the run, and how you feel after. Make a note if you felt sluggish, had stomach issues, or got a burst of energy. This will allow you to learn which fuel types and brands are best for you.

Experiment

There are many types of fuel to choose for your run, ranging from energy bites to gels and bars. Try as many different flavors, brands, and consistencies as possible until you find what works. Some runners like solids; others can only take in liquid. It will be critical to figure that out before race day so you don’t get sick from something offered on the course.

Be creative

If your stomach can’t handle the products on the market, make your own. Aim for high-carbohydrate, low-fat, low-fiber foods to keep you adequately fueled. Try honey packets, jelly beans, homemade bars and gels, fig cookies, raisins, dates, dried cherries, pretzels, or gummy bears.

It’s important to have a steady supply of energy to sustain optimal performance during training and race day. When choosing fuel, be wary of empty calories that are high in sugar or have no nutritional value. Peak performance is highly dependent on quality foods and careful planning for refueling. Having a healthy balance will leave you feeling great and headed right for a personal best!

After your run

What you eat after your run is just as important as the fuel what you ate before and during your run. The foods you eat post-run will be the ones your body uses to help rebuild any damage and replenish lost nutrition that your body needs.

After a long run or race, it’s important to get a mix of carbohydrates and protein. A general rule of thumb to follow is for a three-to-one ratio of carbohydrates to protein. Examples of snacks include bananas, yogurt, chocolate milk, bagels, and fresh or dried fruit. For the post-run meal, you will want to make sure you consume lean proteins, complex carbohydrates, and some (healthy) fats. Choosing a good meal will help kick-start the rebuild-and-repair process. Examples of post-run meals include a whole-wheat bread sandwich with lean meats, whole-grain pasta with sauce and lean protein, a salad with lean fish, scrambled eggs with veggie and protein toppings.

What’s your favorite way to refuel? Share your ideas in the comments for other runners!