Recently, Alissa Palladino, a registered dietitian nutritionist and certified personal trainer came out to our Brookhaven location to share her expertise on the topic of fueling for running. Alissa wrote this blog post for those unable to attend or those wanting a resource on this topic.
By Alissa Palladino MS, RDN, LD, CPT
Nutrition plays a vital role in your running success, whether you are a weekend warrior, trail runner, or training for a marathon. Properly fueling your body helps you feel, perform, and recover better from your runs. Here are some tips for what to eat before, during, and after running to optimize your training and get the most out of all the miles you are logging.
Pre-Run:
Carbohydrates are your body’s preferred fuel source for exercise, especially at higher intensities and longer durations. If it’s been more than a few hours since your last meal, or you run first thing in the morning, eating a carb-rich snack about an hour beforehand provides energy, improves endurance, and prevents your body from breaking down lean muscle tissue.
The less time you have before your run, the more you want to stick to simple, quick-digesting carbs. Limit fiber and fat, which can cause gas and gastrointestinal distress. Here are some ideas:
- Fresh fruit such as a banana or grapes
- Dried fruit such as raisins, apricots, dates
- Grain-based granola bar
- Oatmeal or low-fiber dry cereal
- Waffle or pop-tart
- English muffin, toast, or bagel
- Pretzels or crackers
- Fig bar
- Fruit leathers or fruit snacks
- Apple sauce or pureed fruit
- Sports drinks or products, such as chews or gels
Pre-run fueling is very individual. If you are used to running on an empty stomach, start simple and start small. Try a few bites of a ripe banana, apple sauce, or a graham cracker. Limit volume by choosing dried fruit, such as raisins, over fresh fruit, such as grapes. If you can’t stomach solid food, go liquid with a few sips of juice or a sports drink. Experiment during your training to find what works best for you, and then stick to it on race day.
Mid-Run
As you ramp up your mileage, it is also vital to ramp up your nutrition. On runs lasting longer than one hour, it’s essential to fuel not just before but also during your run.
Simple sugars are best during running because they’re absorbed rapidly and easily used by your body for energy. Depending on a variety of individual and environmental factors, you need 30-60 grams of carbs per hour of running. For reference:
- Most sports products (chews, beans, blocks, gels) = 20-25 grams of carbs per serving
- A medium piece of fruit = 15 grams of carbs
- Raisins = 22 grams of carbs per ounce
- Pretzels = 23 grams of carbs per ounce
- Sports drinks like Gatorade or Powerade =14 grams of carbs per 8 fluid-ounce serving
- Carb-based hydration formulas like Tailwind or Skratch = 20-25 grams of carbs per serving
Taking in fuel at least every hour during long runs helps maintain blood sugar levels, provides energy to working muscles, and prevents “hitting the wall.” Specialty sports products, like chews, gels, and beans, are designed to provide necessary carbs in a convenient form. Some also contain electrolytes (sodium and potassium) and/or caffeine. If you prefer to go the whole foods route, dried fruit like raisins or apricots, pretzels, crackers, or fruit leathers are good options. Some hydration formulas may also contain carbs, such as Powerade, Gatorade, Skratch, and Tailwind, while others provide electrolytes only, such as Nuun or LMNT. If you have trouble tolerating simple sugars, try a product like Ucan, which delivers carbs in the form of resistant starch for a slower release of energy. Whatever option you choose, take in fuel 15 minutes before needed to allow time for absorption.
Like with pre-run fueling, individual tolerance to eating on the run varies greatly. Experiment with the timing and type of fuel (liquid vs. solid, everyday foods vs. specialized sports products) to figure out what works best for you. It might take some trial and error, but your body will thank you on race day!
Post-Run:
The nutrition you provide your body after running is key for the recovery process and can help curb hunger later on. Within an hour after your run, make sure to refuel with a meal or snack that provides both carbohydrates (to replenish energy stores) and protein (for muscle repair.)
If it’s going to be several hours until your next meal, try one of the carb/protein snack combos below:
- Greek yogurt + berries or granola
- Cottage cheese + pineapple or melon
- Apple + string cheese
- Grapes + hard-boiled eggs
- Smoothie made with Greek yogurt or protein powder + fruit
- A banana + protein bar
If you can fit in a meal within an hour, try one of the nutritionally balanced options below:
- Veggie omelet with an English muffin for breakfast
- Turkey or tuna sandwich with lettuce and tomato on whole wheat bread for lunch
- Stir fry with chicken or tofu, brown rice, and mixed veggies for dinner
When you’re short on time, a glass of chocolate milk is a quick (and delicious) way to replenish carbs, protein, and fluids!
The Takeaway:
Dialing in on what you eat before, during, and after running will help you get the most out of your miles. But remember, there’s no “one size fits all” strategy to fueling for optimal performance. Experiment with different foods, products, and timing to figure out what works best for you. For more individualized support, consider working with a registered dietitian who specializes in sports nutrition to develop a fueling plan tailored to your unique needs and goals.
Alissa Palladino is an Atlanta-based registered dietitian nutritionist and avid runner dedicated to helping runners optimize their health and athletic performance by harnessing the power of nutrition. Learn more about Alissa and available services on her website here, reach out via email apalladinordn@gmail.com or connect on Instagram.
