Nutrition
Running Nutrition Guide: What to Eat Before, During & After
A complete guide to fueling your runs — what to eat before, during, and after training to maximize performance and recovery.
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Daily Nutrition for Runners
Your daily calorie and macronutrient needs depend on your training volume. Use our calorie burn calculator to estimate how many calories your runs burn, then adjust your intake accordingly.
| Training Level | Calories/kg BW/day | Carbs (g/kg) | Protein (g/kg) | Fat (g/kg) |
|---|---|---|---|---|
| Easy / Low mileage (<30 km/wk) | 30-35 | 5-6 | 1.2-1.4 | 1.0-1.2 |
| Moderate (30-60 km/wk) | 35-45 | 6-8 | 1.4-1.6 | 1.0-1.5 |
| High volume (>60 km/wk) | 45-60 | 8-12 | 1.6-1.8 | 1.2-1.8 |
Pre-Run Nutrition
What you eat before a run determines how you feel during it. The goal is to top off glycogen stores without causing stomach issues. Follow the timing guidelines below.
| Food | Timing | Calories |
|---|---|---|
| Oatmeal with banana & honey | 2-3 hours before | 300-400 kcal |
| Toast with peanut butter & jam | 1.5-2 hours before | 250-350 kcal |
| Bagel with cream cheese & fruit | 2 hours before | 350-450 kcal |
| Rice cakes with honey | 1 hour before | 150-200 kcal |
| Banana (plain) | 30-60 min before | 100 kcal |
Pre-Run Rules
- Eat a carb-rich meal 2-3 hours before hard or long runs
- Avoid high-fiber foods (beans, broccoli, whole wheat) within 3 hours of running
- Avoid high-fat foods (fried food, cheese, cream) within 2 hours of running
- For easy morning runs under 45 minutes, a banana or nothing is fine
- Hydrate with 200-300 ml of water in the 2 hours before your run
During-Run Nutrition
For runs under 60 minutes, water is sufficient. For runs over 60-90 minutes, you need to take in 30-60 grams of carbohydrates per hour to maintain performance.
| Food | Timing | Notes |
|---|---|---|
| Energy gel (25g carbs) | Every 30-40 min | Take with water |
| Sports drink (6-8% carbs) | Sip throughout | 30-60g carbs/hour |
| Energy chews (4 pieces) | Every 30-40 min | Easier on stomach than gels |
| Dates (3-4) | Every 45 min | Natural sugars, no additives |
| Peanut butter sandwich (half) | Every 60 min | For ultras and long training |
Post-Run Recovery Nutrition
After a run, your body needs protein to repair muscle damage and carbohydrates to replenish glycogen. The 30-60 minute window after exercise is when your muscles are most receptive to nutrient uptake.
| Food | Timing | Macros |
|---|---|---|
| Chocolate milk | Within 30 min | 3:1 carbs to protein |
| Greek yogurt with granola & berries | Within 45 min | 2:1 carbs to protein |
| Chicken, rice & vegetables | Within 2 hours | 3:1 carbs to protein |
| Smoothie (banana, protein, milk) | Within 30 min | 2:1 carbs to protein |
| Whole wheat pasta with lean meat sauce | Within 2 hours | 4:1 carbs to protein |
Hydration
Daily baseline: Drink 30-35 ml of water per kg of body weight. A 70 kg runner needs roughly 2.1-2.5 liters per day before accounting for exercise.
Pre-run: Drink 200-300 ml in the 2 hours before running. If urine is dark, drink more.
During runs: Aim for 150-250 ml every 15-20 minutes. For runs over 60 minutes, use an electrolyte drink.
Post-run: Drink 500-750 ml for every 0.5 kg of body weight lost during the run.
Electrolytes: Sodium, potassium, and magnesium are lost through sweat. On hot days or during long runs, add electrolyte tablets to your water.
Supplements for Runners
Caffeine: 1-2 mg/kg body weight 30-60 minutes before racing can improve performance by 1-3%. Works best for endurance events.
Iron: Runners (especially female runners) are at risk of iron deficiency due to foot-strike hemolysis and sweat losses. Get levels checked via blood test before supplementing.
Vitamin D: Essential for bone health and immune function. Supplement with 1000-2000 IU daily if you train mostly indoors or live in northern latitudes.
Omega-3s: Anti-inflammatory properties may reduce muscle soreness and speed recovery. Consider 1-2 g of fish oil daily.
Creatine: May benefit high-intensity interval training and strength work. 3-5 g daily is safe and well-researched.
Related Resources
- Calorie Burn Calculator — Calculate exactly how many calories your runs burn
- Training Zones — Understand which zones to train in for different workouts
- Running Calorie Burn Guide — Detailed breakdown of calories burned by weight and pace