Runner’s Food: What to eat before, during, and after running

January 23, 2023

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  Hey, calling all runners! This one’s for you. Honestly, running long marathons is not as easy as you think especially when you’re up to compete and be a podium finisher. But what does it take? What are the preparations you need to do before the run? What foods do you need to eat? Shoes, water bottle, and attire ready? Yes. But is your body ready? Does it have enough fuel to run a mile? What and when should you eat before, during, and after your runs? When you are training for a long race which means 10K or even more, you might want to change how you eat.  

   

  How you nourish your body on the days leading up to a race or a long run affects how comfortable you are during and after the run. But they also help determine whether you achieve your peak running performance. 

  It’s common for runners to focus on what not to eat or drink, avoiding foods or beverages that are known to cause cramping or stomach problems during a run. However, it is equally important to know what to eat that will fully give fuel to your body, support its peak performance, and of course, your overall health. 

   

  Even if you only run a few miles, you’ve likely heard about marathoners loading up on carbohydrates the night before a long run or race. What you eat before your run as well as during and after. It is crucial because this can help you feel good, pick up your pace, and recover quickly. It’s not only endurance athletes who benefit from proper fueling.  

  

  Here’s what you should know about what to eat before, during, and after your race:  

  Runners need the usual three macronutrients: Carbohydrates (60%), fats (30%), and protein (20-30%).   

  1. Carbohydrates 

  Carbohydrates are your body’s much-needed fuel source. A high-carbohydrate diet helps maintain essential glycogen (sugar) stores in the muscles which in particular is your body’s primary energy source during exercise. 

  For both quick and long-lasting energy needed for long-distance and marathon runners, you should consume about 60% to 65% of your total calorie intake from carbohydrates during training. You can start eating a good amount of carbo food for the whole week. Some sources of carbohydrates include: 

  • Rice (White or brown) 
  • Whole grain pasta or bread 
  • Potatoes 
  • Other starchy vegetables such as corn, beans, squash 
  • Fruits 

  2. Protein

  Protein builds, repair, and maintain body tissues, among other functions. Long-distance runners and marathoners should aim to consume about (20-30%) of protein per kilogram of body weight. Good sources of protein include: 

  • Chicken 
  • Lean beef 
  • Fish 

  • Lean pork 
  • Low-fat dairy products 
  • Beans 
  • Eggs 

  3. Fats

  Dietary fats will regulate your hormones and assist in blood clotting while helping the body absorb certain vitamins that you need during a run. Fat insulates organs and provides an energy reserve. As a long-distance runner, fats should make up 30% of your total calorie intake. Take in mind that a high-fat diet can easily lead to weight gain. So, limit your intake of saturated fats while increasing your intake of omega-3 fatty acids.  

  Good sources of healthy fats include:

  • Nuts  

  • Cold-water fish such as salmon, sardines, and mackerel 
  • Avocados 
  • Olive oil 
  • Chia seeds 

  What To Eat During and After Your Run 

  Carbohydrate drinks are typically the most efficient way to meet these targets, alongside good hydration. Carbohydrate gels will also be readily available on race day and are rapidly absorbed. Small pieces of banana, chocolate, cereal bars, and jellied sweets also can help to offset hunger. 

  Grab a meal with a two-to-one or three-to-one ratio of carbohydrates to protein, depending on the length and intensity of your run. For example, if you run for an hour or less, a two-to-one balance will do.  

  If you’re not a competitive runner, it’s okay. You still benefit from proper fueling. Your nutrition choices before, during, and after a run can help you get the most out of your run. During your training, you should pay attention to how nutrition affects you. You should know what foods and meal timing will make you feel your best when you are running. Running is fun with proper nutrition!  

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