What you eat before, during, and after running affects how you feel, your performance, and your recovery. Foods high in carbohydrates help maintain your glycogen stores. Glycogen is the body’s primary source of energy. Fat and protein are also important. 

Try to eat 1.5-2 hours before running to give your body time to digest and soak up the nutrients. You can likely skip a pre-run meal if you’re running an easy-paced 3-4 miles or less per hour, Vishal Patel, chief sports nutritionist at Nuun, told Health. Your muscles will have enough glycogen to power you through.

Muscles store enough glycogen to fuel about a 60-minute run. You’ll need 30-60 grams of carbohydrates per hour to maintain your intensity. 

Here are five examples of what to eat before a run:

1. Bagel with peanut butter
2. Banana and an energy bar
3. Oatmeal with berries
4. Turkey sandwich on whole-grain bread
5. Hard-boiled eggs or tofu and baked sweet potato

How Can You Avoid Runner’s Trots?

About 30-90% of runners and endurance athletes experience GI distress, also called “runner’s trots.” GI distress can include abdominal cramps, diarrhea, and heartburn.

Here are some tips to avoid it:

• Avoid high-fiber foods like bran muffins, brown rice, cooked vegetables, legumes, and prunes.
• Don’t overeat before and during exercise, so your stomach doesn’t need to work hard.
• Don’t consume high-energy drinks 30-60 minutes before and after exercise.
• Focus on carbohydrates, as protein and fat take longer to digest and absorb.
• Drink fluids during training to improve race-day comfort.

Water is usually sufficient unless it’s especially hot or humid. Sports drinks that contain electrolytes can help. Electrolytes like sodium and potassium help muscles retain fluids, receive oxygen, and function well.

Your brain will slow you down as a precaution before your muscles tire. Sports drinks with carbohydrates and electrolytes can help you maintain pace and delay fatigue during runs of 90 minutes or more.

Carrying snacks can help you increase your glycogen stores mid-run. Here are five energy-boosting snacks that are easy to chew and swallow:

1. Bananas
2. Grapes
3. Energy bar
4. Raisins
5. Applesauce or fruit smoothie packets

You break down and stress your muscles when you’re running. The recovery period is when you get stronger.

Minimal- to low-fat pre- and post-workout nutrition supports better digestion and absorption of carbohydrates and proteins. Common recommendations include eating a 3-to-1 ratio of carbohydrates and protein after a workout, or 1-1.5 grams (g) of carbohydrates per kilogram (kg) of body weight and 0.3-0.5 grams of protein per kilogram.

Here are five post-run food ideas:

1. Berry-and-banana smoothie with a scoop of protein powder
2. One cup of chocolate pea protein milk
3. Greek yogurt with fruit
4. Protein bar or shake

High-fat or greasy foods may replenish your glycogen stores, but they do not offer many nutrients. Aim for natural, whole foods that are high in antioxidants, fiber, minerals, and vitamins.

A ratio of carbohydrates, proteins, and fats rather than the total calorie count may be helpful. Here are the benefits and general recommendations for each macronutrient:

• Carbohydrates provide energy: You’ll need to get 55-65% of your calories from carbohydrates if you’re running at a medium- to high-intensity training level, or 1-2 hours per day, 4-6 days per week. Some experts suggest a carbohydrate intake of 8-10 grams (g) per kilogram (kg) of body weight per day is optimal for athletes.
• Protein builds, repairs, and maintains body tissues: You’ll need to get about 20-30% of your calories from protein if you’re running at a medium- to high-intensity training level. Sprinting athletes may need to consume about 0.4 gram per kilogram of body weight every 3-5 hours.
• Fat insulates organs and provides an energy reserve: You’ll need to get about 30% of your calories from fat if you’re running at a medium- to high-intensity training level.

It’s important to stay hydrated before, during, and after a run. The American College of Sports Medicine (ACSM) recommends basing your hydration goals on the length of your run and how much you sweat.

• Before: About 17-20 ounces (oz) of fluids within two hours before a 45-minute run, and another 10-12 ounces within 10 minutes of a run
• During: About 0.4-0.8 liters (L) per hour, depending on how much you sweat, with optional electrolyte drinks
• After: About 1.5 oz of fluids for each kilogram of body weight you lose

Fueling for a race, especially a marathon, is important. You may need to pay attention to what you eat in the days leading up to and on the day of your race.

• Training: Your calorie and carbohydrate needs will likely increase if you’re putting in more miles than usual.
• Before Your Race: Consuming extra carbohydrates in the days leading up to your race may help prevent fatigue. Pair carbohydrates with lean proteins. Eating too many carbohydrates, especially those rich in fiber, can cause GI distress.
• Race Day: Stick with foods you know are least likely to upset your stomach. If your race is in the morning, eat a high-carbohydrate breakfast, such as a bagel or oatmeal. Carry high-carbohydrate snacks, and sip fluids regularly to prevent dehydration.