Running Nutrition 101: What to Eat Before, During, and After Your Run -

You can follow the perfect training plan, but if your nutrition is off—it’ll show. Whether you’re chasing a PR or simply want to feel stronger on your runs, fueling your body at the right times makes a huge difference. Let’s break down the basics of running nutrition: pre-run, during your run, and post-run—so you can perform better, recover faster, and feel your best every mile.

Pre-Run Nutrition: Fueling the Engine

What you eat before a run directly affects your energy, stamina, and even your digestion.

For runs under 60 minutes: You may not need much if you’ve eaten a regular meal a few hours earlier. A small snack 30–60 minutes before can give you a light energy boost without weighing you down.

Snack ideas (30–60 mins before):

Banana with peanut butter
Slice of toast with honey
Energy bar or rice cake
Applesauce pouch or graham crackers

For runs over 60 minutes (especially long runs or workouts): You’ll want more substantial fuel 1.5–3 hours beforehand—something rich in carbs, low in fat and fiber, with a little protein.

Meal ideas (2–3 hours before):

Oatmeal with banana and a drizzle of nut butter
Bagel with scrambled eggs and fruit
Rice and eggs with avocado
Greek yogurt with granola and berries

Pro tip: Practice your pre-run meals before race day to avoid any surprises on the big day.

During-Run Nutrition: Staying Fueled Mid-Miles

Once you cross the 60-minute mark, your body starts to burn through stored glycogen—and that’s when mid-run fueling comes into play.

Key goals during your run:

Maintain energy
Avoid hitting the wall
Support hydration

Fueling starts early. Begin taking in carbs 30–45 minutes into your run (or earlier for high-intensity runs), and continue fueling every 30–45 minutes.

Carb goal: ~30–60g per hour (marathoners can go up to 90g)

Mid-run fuel options:

Energy gels or chews
Sports drink or electrolyte mix
Dried fruit (dates, raisins)
Honey packets or maple syrup pouches

Hydration matters. Sip water or electrolyte drinks regularly, especially in warm or humid conditions. If you’re running over 90 minutes or tend to sweat heavily, replenish sodium with an electrolyte mix or salt tab.

Post-Run Nutrition: Recovery Starts Now

After you finish, your body is primed to absorb nutrients to repair muscle tissue, restock glycogen, and reduce inflammation. That recovery window? Ideally within 30–60 minutes of finishing your run.

Post-run nutrition goals:

Rehydrate
Replenish carbs
Rebuild with protein

Aim for:
Carbs: 3–4x your body weight in kg
Protein: ~20–25g within the first hour

Easy post-run meals:

Smoothie with protein powder, banana, and oats
Turkey sandwich on whole grain bread + fruit
Greek yogurt with berries and granola
Rice bowl with salmon or tofu and veggies

Don’t forget fluids! Replace what you lost in sweat with water and/or electrolytes. A rough guideline: 16–24 oz for every pound lost during the run (if you weighed yourself before and after).

Final Thoughts

Nailing your running nutrition can help you:

Run stronger and longer
Recover quicker
Avoid bonking or stomach issues
Feel better on and off the road

Whether you’re training for a half marathon, marathon, or just building up your weekly miles, getting your nutrition right can make every mile feel more doable—and even enjoyable.

Need help dialing in your fueling plan for training or race day? My 1-1 coaching services and personalized plans include nutrition guidance, fueling strategies, and race-week prep tailored just for you.

Let’s get you running strong—inside and out.