For runners, diet and nutrition are crucial not only for maintaining good health but also to promote peak performance. Proper nutrition and hydration can make or break a workout or race and affect how you feel, work, and think. One of the most common questions new runners have is what they should eat before, during, and after running.

While everyone is different so it's important to pay attention to how you feel and make adjustments , there are some basic guidelines for a runner's diet that can help you get started. Eating right can help you have the energy you need during your runs.

A balanced diet for healthy runners should include all the essentials: carbohydrates, protein, fats, vitamins, and minerals. While they should be used along with a proper diet, some of these best supplements for runners can help improve performance.

Without a doubt, carbs are the best source of energy for athletes. Research has shown that our bodies work more efficiently with carbs than they do with proteins or fats for both quick and long-lasting energy. Good choices include:. Whole-grain foods are less processed, meaning they retain more of the nutrition the grain naturally provides.

Choosing whole-grain pasta over white , for example, provides you with more nutrients, including B vitamins niacin, thiamine, folate , fiber, zinc, iron, magnesium , and manganese. Whole grains also contain fiber , which can help you feel fuller longer. Protein is used for some energy and to repair tissue damaged during training.

In addition to being an essential nutrient, protein keeps you feeling full longer, which helps if you're trying to lose weight. But exercise physiologists often use a formula based on weight to determine a more accurate amount.

Endurance athletes need more protein than sedentary individuals. Runners, especially those running long distances, should consume 1. Try to concentrate on protein sources that are low in fat and cholesterol, such as:.

One egg satisfies about Stick to foods low in saturated fats and cholesterol. Foods such as nuts, oils, and cold-water fish provide essential fats omega-3s which are vital for good health and help prevent certain diseases. The National Institutes of Health recommends mg to 1, mg of omega-3 fatty acids daily 1, mg for females ages 18 and up and 1, mg for adult males.

Runners don't get energy from vitamins, but these micronutrients are still essential. Exercise may produce free radicals, which can damage cells, and vitamins C and E can neutralize these substances.

Minerals are also of particular importance when it comes to running. Important ones include:. The market is full of energy supplements, sports gels, chews, and protein bars that purport to provide the fuel you need to power through your runs.

Some do provide a good source of convenient energy when you're on a long run. When you begin a run, you should feel neither starved nor stuffed. You don't want to eat immediately before running because it could lead to cramping or annoying side stitches. But running on an empty stomach may mean you're drained of energy and feeling exhausted during your runs.

It takes time or every runner to figure out what and when to eat before a run. Research has yielded mixed results.

For example, one study found that consuming carbs within one hour before exercise could impair performance compared to eating two to three hours before training.

But the authors also noted that other studies showed a performance benefit to allowing more time between eating and training. Another study noted that snacks or meals high in carbohydrates are commonly recommended one to four hours before higher-intensity, longer-duration exercise.

But that study also suggests that what you eat before training depends on what you've consumed in your diet in the days preceding exercise. As a very general rule, some running experts recommend a light meal about one and a half to two hours before you start running, or a small snack 30 minutes to an hour before running.

It's best to experiment during training runs and workouts to see what works for you. If you eat a very big meal, you should wait at least two hours before running. This is especially true if you eat foods that take a long time to digest, such as greasy, fatty, or fried foods though it's best to avoid these altogether before running.

If you eat something smaller, you should be fine to run about an hour after you eat, depending on your meal choice. But everyone's digestive system is different, so experiment to determine what works for you.

Choose something high in carbohydrates and lower in fat, fiber, and protein. Some examples include:. If you decide to start on empty , you should have enough energy stores to last for a shorter run.

But if you have time for a light snack, a piece of toast with jam or half of an energy bar can be a good choice. Focus on carbohydrates and easy-to-digest foods.

If you run in the evening and it's been a few hours since lunch but you haven't had dinner yet , try eating a healthy calorie snack about 60 to 90 minutes before a run, unless you are used to something else.

If it is within 60 minutes of a run, choose an easy carbohydrate that doesn't exceed 30 grams of carbohydrates, like a banana. If you've had issues with gastrointestinal distress also known as runner's trots during or after your runs, the foods you're eating the 24 hours before your runs may be the culprit.

Try limiting or eliminating some of these foods before running to see if it makes a difference:. Safer pre-run foods to avoid runner's diarrhea include:. While people often plan what they eat before and after a run, there may be times that you need to eat mid-run as well.

This is particularly true if you are running long distances. Most of the energy to fuel your efforts comes from glycogen stored in your muscles. However, once these stores are depleted, your body will begin drawing on sugar stored in the blood and liver.

If you are running for 90 minutes or longer, you will need to consume carbohydrates to replace your lost glucose. Sports drinks provide hydration, carbohydrates, sodium, and potassium.

Sports gels and chews can also be a good choice. They usually provide carbohydrates in the form of fast-digesting sugars. Some good mid-run options include:. Some runners even opt for high-sugar snacks like gummy bears or other small candies.

The key is to choose something light that has high glycemic index carbs. Avoid foods that are difficult to chew and swallow during your run. You should also avoid spicy foods, dairy products, and high-fiber foods since they can cause tummy troubles.

What you eat after a run often depends upon your goals. For example, you might opt for lower-calorie choices if you are trying to lose weight or focus on higher-protein choices if you are trying to build muscle. In any case, you will need to replace lost fluids, restore glycogen levels, and rebuild muscle fibers.

Good post-run options include snacks or light meals containing fluids, carbohydrates, and protein, such as a bagel with nut butter , a protein shake, or Greek yogurt with a piece of fruit.

According to one study published in the Journal of the International Society of Sports Nutrition , chocolate milk might be a better choice than sports drinks for exercise recovery. Skip high-fat, fried, or greasy foods high in calories but low in nutritional value.

You might feel starved, but loading up on high-calorie fast food can undo all the benefits of your run. Sugary sodas are also a poor choice.

We've tried, tested, and reviewed the best protein shakes. If you're in the market for a protein shake explore which option may be best for you. The amount you need to drink before, during, and after a run depends on factors such as how long you will be running and your sweat rate.

While guidelines for specific amounts of fluid used to be provided for runners, newer guidelines recommend a more personalized approach. Studies have found that a personalized hydration plan based on sweat loss is best for optimal performance. The latest position stand from the American College of Sports Medicine ACSM also recommends an individualized approach to workout hydration.

According to the ACSM, when hydrating before exercise, you should slowly drink beverages at least four hours before exercise. A volume of about 5 to 7 milliliters per kilogram of body weight is offered as a general starting point.

But if you do not produce urine, or the urine is dark or highly concentrated, you should slowly drink more for example, another 3 to 5 mL per kilogram of body weight about two hours before the event. If calculating your exact hydration seems too complex, it may be helpful for some runners to use age-old guidelines often provided by running coaches.

If you plan to run for around 45 minutes, you will want to pre-hydrate by drinking around 17 to 20 ounces of fluid about two hours before your run, and 10 to 12 ounces of water or a sports drink 0 to 10 minutes before exercise.

You will want to maintain hydration levels during exercise. The ACSM recommends fluid consumption early and at regular intervals during training. But it does not provide a specific guideline for volume, noting that variations in clothing, duration, weather, and other factors come into play.

The organization recommends using your sweat rate to determine your personalized needs. You can use 0. The ACSM advises that beverages containing electrolytes and carbohydrates can help sustain fluid-electrolyte balance and exercise performance.

Replacing lost fluids is also vital following your run. But in many cases, you can just eat and drink normally to return to a balanced state. If you are dehydrated, drink about 1.

If you become very dehydrated, you may need intravenous fluids. Preparing for a race or marathon requires good nutrition in addition to your physical training. In the weeks before an event, you should also spend some time familiarizing yourself with what will be available during the race e.

Well in advance of your event, you should start paying attention to how your nutrition influences your training. What foods and meal timing works best for you? Following different nutritional strategies during your training might be beneficial.

For example, if you are running shorter runs, there is probably no real need to increase your overall calorie or carbohydrate intake. Distance runs that pass the minute mark should also include the addition of supplemental nutrition.

This includes ensuring that you are replacing lost fluids to stay hydrated. Before a race or marathon, runners sometimes engage in what is known as carb-loading or consuming more significant amounts of carbohydrates in the two or three days before the event. The goal is to maximize the stores of glycogen in the muscles during a race, which can improve endurance and prevent fatigue.

This practice used to be more common, but many runners today prefer to increase their daily carb intake in the days before an event. Carb loading should be done with caution, and you should always make sure that you are also eating an adequate amount of protein.

Overeating or suddenly changing your eating habits right before a race can result in discomfort, decreased performance, and even gastrointestinal issues. Unlike race day weather or course conditions, your nutrition is one area you have complete control over.

With proper planning of your pre-race meal, you'll feel more confident and prepared to know that you already have a nutrition plan worked out. Runners have unique nutrition needs and considerations. It's vital to properly fuel your training and recovery so you can feel and perform your best.

As well, having a solid plan for race day can give you a competitive edge, providing you with enough energy for performance while avoiding potential gastrointestinal issue. What works for you may be different than what works for other runners, so it is also wise to track your food intake and how it makes you feel during training.

Then you can get a solid understanding of how your nutrition is affecting you and make adjustments. You should wait one and a half to two hours after a small meal before you run. Alternatively, have a small snack 30 minutes to one hour before running. Having food present in the stomach recruits blood flow for digestion.

With additional blood flow present, the stomach and GI system will be able to retain blood flow when the shunting process from running occurs, keeping the GI system in better working order. When no food is on board, blood flow is immediately diverted away.

The GI system shuts down, making eating on the run very difficult. A pre-run breakfast should contain about to calories. Start with the lower end of this range and gradually increase it as needed.

Better to go minimal first than to overload the system. Think small meals that contain primarily easily digestible carbohydrates with some protein; about a ratio of carb to protein works best. Of course, a 'long run' will be a different distance to different runners.

As a general rule, registered dietician Pamela Nisevich Bede says anything longer than 90 minutes, you'll need to think about getting carbs in your system the night before.

Have a look at our guide to carb-loading here. You should also get up early and eat about one to two hours before the run. Low-fat and low-fibre foods are the best choices for most runners, but experimenting with different foods is important so you can figure what works best for you.

The goal is that by race day you will have your personal nutritional plan all figured out. Start with foods that are familiar to you and that are easy to digest. Some examples are bananas, rice, apple sauce, dry toast or half a bagel.

Adding a nut butter or houmous to toast or a banana adds some protein. Other options include cereal with or without milk or low-fat yogurt , cooked quinoa, a sweet potato or an energy bar.

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Another study noted that snacks or meals high in carbohydrates are commonly recommended one to four hours before higher-intensity, longer-duration exercise. But that study also suggests that what you eat before training depends on what you've consumed in your diet in the days preceding exercise.

As a very general rule, some running experts recommend a light meal about one and a half to two hours before you start running, or a small snack 30 minutes to an hour before running.

It's best to experiment during training runs and workouts to see what works for you. If you eat a very big meal, you should wait at least two hours before running. This is especially true if you eat foods that take a long time to digest, such as greasy, fatty, or fried foods though it's best to avoid these altogether before running.

If you eat something smaller, you should be fine to run about an hour after you eat, depending on your meal choice. But everyone's digestive system is different, so experiment to determine what works for you.

Choose something high in carbohydrates and lower in fat, fiber, and protein. Some examples include:. If you decide to start on empty , you should have enough energy stores to last for a shorter run. But if you have time for a light snack, a piece of toast with jam or half of an energy bar can be a good choice.

Focus on carbohydrates and easy-to-digest foods. If you run in the evening and it's been a few hours since lunch but you haven't had dinner yet , try eating a healthy calorie snack about 60 to 90 minutes before a run, unless you are used to something else.

If it is within 60 minutes of a run, choose an easy carbohydrate that doesn't exceed 30 grams of carbohydrates, like a banana.

If you've had issues with gastrointestinal distress also known as runner's trots during or after your runs, the foods you're eating the 24 hours before your runs may be the culprit. Try limiting or eliminating some of these foods before running to see if it makes a difference:.

Safer pre-run foods to avoid runner's diarrhea include:. While people often plan what they eat before and after a run, there may be times that you need to eat mid-run as well.

This is particularly true if you are running long distances. Most of the energy to fuel your efforts comes from glycogen stored in your muscles. However, once these stores are depleted, your body will begin drawing on sugar stored in the blood and liver. If you are running for 90 minutes or longer, you will need to consume carbohydrates to replace your lost glucose.

Sports drinks provide hydration, carbohydrates, sodium, and potassium. Sports gels and chews can also be a good choice. They usually provide carbohydrates in the form of fast-digesting sugars. Some good mid-run options include:. Some runners even opt for high-sugar snacks like gummy bears or other small candies.

The key is to choose something light that has high glycemic index carbs. Avoid foods that are difficult to chew and swallow during your run.

You should also avoid spicy foods, dairy products, and high-fiber foods since they can cause tummy troubles. What you eat after a run often depends upon your goals.

For example, you might opt for lower-calorie choices if you are trying to lose weight or focus on higher-protein choices if you are trying to build muscle. In any case, you will need to replace lost fluids, restore glycogen levels, and rebuild muscle fibers.

Good post-run options include snacks or light meals containing fluids, carbohydrates, and protein, such as a bagel with nut butter , a protein shake, or Greek yogurt with a piece of fruit. According to one study published in the Journal of the International Society of Sports Nutrition , chocolate milk might be a better choice than sports drinks for exercise recovery.

Skip high-fat, fried, or greasy foods high in calories but low in nutritional value. You might feel starved, but loading up on high-calorie fast food can undo all the benefits of your run. Sugary sodas are also a poor choice. We've tried, tested, and reviewed the best protein shakes. If you're in the market for a protein shake explore which option may be best for you.

The amount you need to drink before, during, and after a run depends on factors such as how long you will be running and your sweat rate. While guidelines for specific amounts of fluid used to be provided for runners, newer guidelines recommend a more personalized approach. Studies have found that a personalized hydration plan based on sweat loss is best for optimal performance.

The latest position stand from the American College of Sports Medicine ACSM also recommends an individualized approach to workout hydration. According to the ACSM, when hydrating before exercise, you should slowly drink beverages at least four hours before exercise.

A volume of about 5 to 7 milliliters per kilogram of body weight is offered as a general starting point. But if you do not produce urine, or the urine is dark or highly concentrated, you should slowly drink more for example, another 3 to 5 mL per kilogram of body weight about two hours before the event.

If calculating your exact hydration seems too complex, it may be helpful for some runners to use age-old guidelines often provided by running coaches.

If you plan to run for around 45 minutes, you will want to pre-hydrate by drinking around 17 to 20 ounces of fluid about two hours before your run, and 10 to 12 ounces of water or a sports drink 0 to 10 minutes before exercise.

You will want to maintain hydration levels during exercise. The ACSM recommends fluid consumption early and at regular intervals during training. But it does not provide a specific guideline for volume, noting that variations in clothing, duration, weather, and other factors come into play.

The organization recommends using your sweat rate to determine your personalized needs. You can use 0. The ACSM advises that beverages containing electrolytes and carbohydrates can help sustain fluid-electrolyte balance and exercise performance. Replacing lost fluids is also vital following your run.

But in many cases, you can just eat and drink normally to return to a balanced state. If you are dehydrated, drink about 1. If you become very dehydrated, you may need intravenous fluids. Preparing for a race or marathon requires good nutrition in addition to your physical training.

In the weeks before an event, you should also spend some time familiarizing yourself with what will be available during the race e. Well in advance of your event, you should start paying attention to how your nutrition influences your training. What foods and meal timing works best for you?

Following different nutritional strategies during your training might be beneficial. For example, if you are running shorter runs, there is probably no real need to increase your overall calorie or carbohydrate intake.

Distance runs that pass the minute mark should also include the addition of supplemental nutrition. This includes ensuring that you are replacing lost fluids to stay hydrated. Before a race or marathon, runners sometimes engage in what is known as carb-loading or consuming more significant amounts of carbohydrates in the two or three days before the event.

The goal is to maximize the stores of glycogen in the muscles during a race, which can improve endurance and prevent fatigue. This practice used to be more common, but many runners today prefer to increase their daily carb intake in the days before an event. Carb loading should be done with caution, and you should always make sure that you are also eating an adequate amount of protein.

Overeating or suddenly changing your eating habits right before a race can result in discomfort, decreased performance, and even gastrointestinal issues.

Unlike race day weather or course conditions, your nutrition is one area you have complete control over. With proper planning of your pre-race meal, you'll feel more confident and prepared to know that you already have a nutrition plan worked out.

Runners have unique nutrition needs and considerations. It's vital to properly fuel your training and recovery so you can feel and perform your best. As well, having a solid plan for race day can give you a competitive edge, providing you with enough energy for performance while avoiding potential gastrointestinal issue.

What works for you may be different than what works for other runners, so it is also wise to track your food intake and how it makes you feel during training. Then you can get a solid understanding of how your nutrition is affecting you and make adjustments. You should wait one and a half to two hours after a small meal before you run.

Alternatively, have a small snack 30 minutes to one hour before running. Experiment to see what works best for you. Elite marathoners consume different diets based on their body weight and training schedule. Marathon runners adjust their diet depending on when they will be competing.

However, endurance runners tend to consume more carbohydrates than the regular population approximately 8 to 10 grams of carbohydrate per kilogram of body weight each day.

They need more calories than those who do not run long distances due to the vast amount of calories the activity burns. Runners who want to fuel performance without shedding pounds will benefit from a diet that is higher in calories than what it would usually take to maintain weight.

If you have been running and are experiencing unwanted weight loss, increase your calories with larger portion sizes of nutrient-dense foods, or by adding a nutritious daily meal or snack.

Start small and add more until you reach and maintain your desired weight. International Sports Sciences Association. Nutrition for endurance. Slavin J, Carlson J. Adv Nutr. Department of Agriculture and U. Department of Health and Human Services. Kato H, Suzuki K, Bannai M, Moore DR.

Protein requirements are elevated in endurance athletes after exercise as determined by the indicator amino acid oxidation method.

PLoS One. Réhault-Godbert S, Guyot N, Nys Y. The golden egg: Nutritional value, bioactivities, and emerging benefits for human health. Liu AG, Ford NA, Hu FB, Zelman KM, Mozaffarian D, Kris-etherton PM. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion.

Nutr J. National Institutes of Health Office of Dietary Supplements. Omega-3 fatty acids: Fact sheet for health professionals. Calcium: Fact sheet for health professionals. Iron: Fact sheet for health professionals.

Smith JW, Holmes ME, McAllister MJ. Nutritional considerations for performance in young athletes. J Sports Med. Ormsbee MJ, Bach CW, Baur DA. Pre-exercise nutrition: The role of macronutrients, modified starches and supplements on metabolism and endurance performance. Kerksick CM, Arent S, Schoenfeld BJ, et al.

International Society of Sports Nutrition position stand: Nutrient timing. J Int Soc Sports Nutr. De Oliveira EP. Runner's diarrhea: what is it, what causes it, and how can it be prevented? Knowing what you can use for backup is just as important as the rest of your nutrition strategy.

Depending on the length of your long run or race, you might not need to eat anything special the night before—just your normal nutrition.

This goes for new clothing and shoes just as it does for food and nutrition. that needs to eat a little something beforehand, stick with the tried and true answer for yourself. Put your race in the same category of run as mentioned above.

A 5k race could definitely be considered a short run. Just as there are some great recommendations for the best options to eat before a run, there are similar recommendations of what to not eat before running. Check out this article on common nutrition mistakes to avoid making them yourself! What not to eat before running can be personal—for example, a certain fruit might have a drastically different impact on you than on your friends.

battle during the run. An easy way to remember to hydrate throughout the day is to aim for glasses of water before 2pm, and another glasses of water after 2pm. Experiment and see what works best for you. You can use the same snacks you use in a run before your run.

Give these a try:. Check out all our nutrition videos for even more helpful hints from Coach Elizabeth, and come join our running community by downloading the mobile app!

Should You Eat Before a Run? Should You Eat Before or After a Run? Eat before and after a run for maximum efficiency. What to Eat Before Running: All Distances As you read through the following tips, do keep in mind that every runner is different.

That said, based on you and your desired distance, here are a few things to eat before a run. If you feel like you need to eat something before running a 5K, then we recommend the following: Toast Bagel Banana Gel Coffee Clif Bar What Not to Eat Before Running a Mile, 5K, or 10K Keep meals minimal before short or intense runs.

What to Eat Before Running in the Morning Should you eat before a morning run? What to Eat Before Running a Half-Marathon.

Experiment to find your best meal for medium-length runs. What to Eat Before Running a Marathon Long runs require pre-fueling. If you have a favorite energy chew, this can give you a good pre-run boost. Not sure what to eat before a long run?

What to Eat the Night Before a Long Run or Race? What NOT To Eat Before Running Any Distance Just as there are some great recommendations for the best options to eat before a run, there are similar recommendations of what to not eat before running. Spicy foods: Salsa burps, anyone?

Save the hot sauce for your post-run meal! High-fat foods: These foods take longer to digest, and are more likely to sit in your stomach and result in a heavy feeling on the run. Experiment for yourself.

Bonus Tip: Hydrate! Best Pre-Run Foods, Meals, and Snacks Not sure what to eat before a run? Here are a few of our favorite recommendations. Best Pre-Run Foods and Snacks Apple Banana Oats Toast Clif Bar Crackers Pretzels You can use the same snacks you use in a run before your run.