When it comes to running, training miles tend to steal the spotlight- but how your fuel those runs is just as important. Nutrition has the ability to make or break your training and races by influencing how well you recover, how much energy you have during a run, and whether or not you deal with the dreaded “runner’s stomach”. Whether you are training for your first 5k, preparing for a marathon, or simply running to stay active, understanding how to fuel your body can significantly improve your performance and enjoyment of the sport.
In this article we’ll explore how nutrition impacts your training, what to eat before, during and after a run, the importance of hydration, and strategies to keep your stomach happy on race day.
How Nutrition Influences Training and Performance
Running a high-demand activity. Every stride requires energy from calories, along with hydration and electrolytes to keep muscle firing. If you constantly under-fuel your runs, your body can’t adapt to training, which can lead to sluggish workouts, slower recovery, and increased risk of injury. While mindful and practiced nutrition has the ability to:
- Provide steady energy: Carbs act as your body’s quickest and most efficient energy source during running.
- Support recovery: Protein and carb work together to repair muscle and replenish energy stores.
- Offset fatigue and injury: Vitamins and minerals play essential roles in oxygen transport and bone health.
- Enhance endurance: Adequate carbohydrate stores can delay the onset of fatigue, allowing you to run stronger for longer.
Simply put: when nutrition compliments your training, you will not only feel better during training, but also see more consistent progress over time.
General Tip for Runners
You don’t need a complicated plan or fad diet to be a successful runner. Instead, focus on balanced and consistent approach:
- Prioritize carbohydrates: Fruit, whole grains, legumes, and starchy veggies should be staples. These foods build your glycogen stores, which is your body’s running fuel.
- Include protein: Aim for protein at each meal, and make sure to have a hearty serving of protein after each run. Lean meat and dairy, eggs, tofu, nuts, and legumes are source of protein.
- Enjoy healthy fats: Fats provide a source of energy and can also reduce inflammation and support hormones. Incorporate avocado, plant oils, nuts, seeds, and fatty fish into your daily meal plan.
- Eat enough produce: Fruits and veggies are packed with micronutrients and antioxidants that can reduce oxidative stress caused from intense exercise.
- Fuel consistently: Eating every 3 to 4 hours throughout the day, and timing your meals and snacks around training will help maintain stable energy and prevents overeating later in the day.
Think of your diet as building a strong foundation: by keeping meals and snacks balanced and well timed, you will be better prepared to maximize training and recovery.
What to Eat Before a Run
Pre-run fuel depends on the length and intensity of your training:
- Short runs (< 60 minutes): Most runners don’t need much beforehand, especially if running early in the morning. A small snack, like a banana, slice of toast, or handful of pretzels can give you a quick boost of carb to top off your glycogen stores
- Long runs (1-2 hours): For longer runs, you will benefit from a heartier source of carb with some fat and protein before your training. Oatmeal with banana and nut butter, a bagel with cream cheese, and a fruit smoothie with yogurt are examples. Just make sure to allow 30 to 60 minutes for digestion before you start your run.
- Longest runs (2 hours +): For these long training runs and races, you are best off with a carb-dense meal ~ 2 hours before. Use the examples in the “long runs” category, and add some bulk. Increase the amount of oatmeal or fruit, and considering adding a carbohydrate and electrolyte drink to aid in calorie consumption and hydration.
The golden rule: don’t try anything new on race day. Use your training runs to practice fueling strategies so you know what work best come race day.
How to Fuel During Distance Running
Once your run goes much beyond 60 minutes, mid-run fueling becomes important. Carbohydrates consumed during running preserve glycogen stores, delay fatigue, and help keep your pace steady.
- Sources: Energy gels and chews, electrolyte drinks, and other easy-to-digest carbs. Find what works best for you here. While some may be able to tolerate solid food, like pretzels of a banana, others may do better with engineered products, like gels.
- Timing: Start fueling about 30 minutes into your training. This helps you stay ahead of fatigue. Waiting too longer to fuel during a run can make it impossible to catch up on energy replenishment.
Practice your fueling strategy during training to ensure your digestive system can handle it before race day.
Recovery Nutrition
What you eat after training influences how quickly your body bounces back. The first 30 minutes post-run is considered the optimal recovery window, when your muscles are primed to utilize food for repair.
- Carbohydrates replace glycogen stores.
- Protein aids in muscle repair.
- Fluids and electrolytes restore hydration.
Good options include:
- A protein smoothie with fruit.
- Greek yogurt with fruit and granola.
- Trail mix with nuts and dried fruit.
- A balanced meal, like chicken, rice, and veggies.
A meal prep service Houston athletes trust, like Smart Meals® provide a variety of breakfast, lunch, dinner and snack options to make recovery nutrition easy.
The Importance of Hydration
Fluid balance plays an essential role in temperature regulation, muscle contractions, and overall endurance. Even mild dehydration can lead to fatigue, muscle cramps, and altered performance.
- Daily hydration: Aim for pale yellow to clean during as a practical indicator of hydration status. More active adults need a minimum of 80 oz of fluid per day.
- Before running: For early morning runs, make sure to drink at last 16 oz of fluid before your run. Mid-day runs require mindful hydration too; however, you can do this by frequently drinking water throughout the day leading up to your run.
- During running: Aim to drink a few big gulps of water at least every mile. Your unique sweat rate, the time of year, and environmental conditions will influence your fluid needs. Most importantly, always have fluid on hand, no matter your distance.
- After running: Replace fluid lost by drinking water immediately after your run, and regularly throughout the rest of the day.
Consider and sports or electrolyte drink, especially for long runs, and hot or humid conditions.
Avoid Stomach Trouble While Running
Once of the most common challenges runners face is gastrointestinal (GI) distress. Cramps, bloating, and emergency bathroom stops mid-run are often referred to as “runner’s trots”. Every runner’s tolerance is different, but these tips can help:
- Limit high fiber and high fat foods before running. These nutrients digest slower and may cause discomfort.
- Avoid unfamiliar foods or supplements on race day. Stick with that you practiced in training.
- Time meals. Larger meals should be eating at least 3-4 hours before running.
- Monitor caffeine intake. Some runners find it helpful for performance, but too much can irritate your gut.
- Stay hydrated: Dehydration can increase your risk of GI distress, even with tried and true fueling strategies.
How Smart Meals® Can Help
Running is about more than just moving your legs. Smart Meals® offers fully cooked and ready to eat meals and snacks to make balanced eat easier. Fuel your body with quality carbs, like our Steel Cut Oatmeal with Golden Raisins breakfast, and choose from our many protein-rich entrees, like Teriyaki Chicken with Yellow Rice and Sirloin Bowl for a quick and convenient recovery meals. Prepared meal delivery Houston options has never been easier, or more delicious!
Healthy food services in Houston can help you prioritize balanced and mindful nutrition, plan smart pre-and post-run fuel, hydrate consistently, and practice your fueling strategy. The right nutrition doesn’t just help you run faster or farther; it makes each mile more enjoyable.
Kelsey Hampton Abdullah, MS, RDN, LD
Registered Dietitian
Kelsey Abdullah is a registered dietitian with a Master’s in Nutrition and more than 10 years of experience helping fuel their bodies for health, energy, and performance. Kelsey’s career has taken her through a mix of exciting roles- from working one-on-one in private practice with active individuals, to teaching nutrition at SMU, to serving as the sports dietitian for several of their athletic teams. Kelsey also helped launch the Pizza Hut corporate wellness programs at their headquarters, which gave her a unique look at how nutrition fits into busy workplaces.
Before becoming a dietitian, Kelsey was a collegiate swimmer, and that love of movement has stuck with her. Kelsey has since raced in half and full marathons, plus triathlons up to the half Ironman distance. That personal background shapes the way she works today: Kelsey knows firsthand how powerful good nutrition can be, whether you’re chasing a big athletic goal or just trying to feel your best day to day.
These blogs are written to provide practical information for your daily lives, and in hopes that you find the tips helpful for your goals. If you are looking for personalized nutrition information, reach out for a consultation.