Running Nutrition Matters
Eat Right to Run Better!

Optimal running nutrition is essential for runners to perform at their best. Runners need energy to keep fit and meet the demands that running puts on our bodies.

Carbohydrates provide this energy as our bodies' main fuel source. It is stored in the body as glycogen. Glycogen reserves become depleted during a run if the runner is not consuming a diet high in carbohydrates, especially on runs that last for more than an hour.

Nutrition for runners should include complex carbohydrates, such as whole grains, fruits, vegetables and pasta. Refer to this food chart for an indication of the carbohydrate content in most common foods. Some popular carb choices for running nutrition are: pasta, rice, sweet potatoes, quinoa, oatmeal, and whole grain breads.

Hydration

Runners can easily become dehydrated as so much fluid is lost through sweating. When dehydrated, muscles will become sore and you will feel tired. It will become difficult to run and cramping often occurs as well.

Drink lots of fluids to prevent dehydration. Hydrating fluids include all decaffeinated and non-alcoholic drinks. On the day before a long run, you will need to drink more than the recommended 8 cups a day. Drink about 1 cup every hour throughout the day and drink water regularly during a long run.

Tired of drinking water? Certain fruits and vegetables can also be great for hydration. Try watermelon, papaya, grapefruit, grapes, celery or cucumber to re-hydrate after your next run.

If you will be running for more than an hour, drink coconut water for hydration or sports drinks during your run to keep your energy levels high. If you prefer more natural ways to fuel your run, learn how to use healthy and natural race fuel.

Protein

Protein is important for good running nutrition. Runners need protein to slow digestion, build strength, and repair muscle tissue after exercising.

Including protein in every meal will help provide the required nutrition for runners. Some good sources of protein are: red meat, fish, poultry, milk, cheese and eggs.

Some sources of protein for vegetarians are: beans, chickpeas (hummus), lentils, soy or tofu, almonds, cashew nuts, pistacchio nuts, yogurt, avocados, broccoli, spinach, asparagus, wild rice and quinoa.

Fat

As unpleasant as it sounds, we all need fat in our diet and runners are no different. It slows digestion and it provides needed energy and fat-soluble vitamins.Healthy sources of fat include: avocados, olives, olive oil, walnut oil, fatty fish, nuts and seeds.

However, we can avoid having too much fat in our diet by choosing leaner meat, chicken and fish and by choosing low-fat dairy products more often. Keeping well-hydrated will also aid in helping your body burn unwanted fat.

Are you running to lose weight? Is the weight not coming off or not coming off as quickly as you hoped? Find out why it may not be as easy as you thought.

Running Nutrition—What Foods Do Runners Love?

Runners tend to eat the same foods before, after and during a run as part of their running nutrition ritual.

There is a reason for this. They have tested the food or snack and it works for them!

Some of the most popular foods among runners that form part of their running nutrition ritual are:

• pasta - especially the night before a race or run
• pretzels - great low-fat snack the night before a run to provide sodium that may be lost during the run
• Homemade Hummus - a healthy source of protein and fiber and great to share with friends after a run
  
• oatmeal - to provide long lasting energy
• bagels - great as a pre-run food for energy or post-run for recovery
• peanut butter - a cheap, filling source of protein and fiber
• sunflower seed butter - A healthy source of fat and protein and high in potassium, also peanut and gluten free.
• bananas - easy to digest and very filling
• oranges - great during and after a run to quench thirst and enhance recovery
• pizza - quick and delicious recovery snack
• coconut water for hydration and recovery
  
  

Want more food ideas to keep you properly fueled? Check out this fabulous recipe book from Runner's World specifically for runners!

Or this one specifically for vegetarian runners!

Other Nutrition Related articles:

Nutrition and Exercise Performance: Healthy Habits for Runners

Mindful Eating

Running to Lose Weight

Prevent Runners Trots

The Paleo Diet For Runners

Natural Race Fuel

How to Establish Proper Nutrition for Runners

Back to Top

1. Home
2. Running Nutrition

Print this page

FTC Disclosure: As an Amazon Associate, I earn from qualifying  purchases.
Learn more.

Oura Ring 4 - Gold - Size 7 - Smart Ring - Size First with Oura Ring 4 Sizing Kit - Sleep Tracking Wearable - Heart Rate - Fitness Tracker - Up to 8 Days of Battery Life

REVALI Running Vest, USA Original Patent, Zip Reflective Running Vests with 500ml Hydration Bottle, Adjustable Waistband & Breathable Material, Chest Pack Gear Phone Holder for Running, Men & Women

26% Rymora Leg Compression Sleeve, Calf Support Sleeves Legs Pain Relief for Men and Women, Comfortable and Secure Footless Socks for Fitness, Running, and Shin Splints – Black, Medium (One Pair) $19.99

Recent Articles

• 

1. Do You or Someone you Know Suffer from Achilles Tendonitis?

   Mar 28, 25 03:14 PM

   
   Find out more about this frustrating condition, including why active recovery is essential and exercises to speed recovery.

   Read More

2. Every runner needs to master this essential drill!

   Mar 17, 25 01:55 PM

   
   The 100-Up exercise is a highly effective drill that enhances both running technique and performance. It can be practiced indoors or outdoors, and it also serves as a valuable tool for injury recover…

   Read More

3. Are you ready for waterproof running shoes?

   Feb 26, 25 12:30 PM

   
   Do you run in cold, wet and slippery conditions during the winter? Waterproof running shoes may be just what you have been looking for to keep you safe and your feet dry.

   Read More

4. The Buteyko Breathing Method Can Improve Our Running Performance and Our Health!

   Feb 14, 25 11:54 AM

   
   The Buteyko Breathing Method is perfect for anyone wanting to improve their running performance, boost overall fitness, live a healthier lifestyle, reduce stress, achieve easier weight management, an…

   Read More

5. Make 2025 the Year you Break Free from Injuries for Good!

   Jan 07, 25 08:20 AM

   
   Activate your natural ability to run injury-free with our "Exclusive Online Feldenkrais® Running Course"...

   Read More

6. Even runners are not immune to the dangers of sitting too long during the day!

   Jan 03, 25 11:46 AM

   
   The start of a new year is the perfect time to formulate new habits and new ways to reduce physical inactivity. Prolonged sitting due to having a sedentary job and/or an ever-increasing digital lifes…

   Read More

7. Everything You Need To Build An Online Business! - Solo Build It!

   Dec 29, 24 12:40 PM

   Read More

8. A Holistic View of Your Health and Fitness With Oura®!

   Dec 16, 24 07:43 AM

   
   This revolutionary Smart Ring uses the latest technology to discreetly track sleep patterns, fitness activities, stress, heart rate, women’s health and more... #ad #smartring

   Read More

9. Happy to be Running on the Beach Again!

   Dec 13, 24 10:37 AM

   
   I am so happy to be running on the beach again! Click below to find out where...

   Read More

10. Learn How to Run With the Whole Body in Just 30 Days!

    Nov 13, 24 09:30 AM

    
    This book has drastically changed how I run. It has shown me what it feels like to run using the whole body efficiently. My body no longer hurts after running.

    Read More

×

Confused About the Correct Running Form? 
Our Free Running Form Template Can Help...

Get the running form template now!

Our template provides a straightforward explanation of the components of good running form, eliminating any confusion about how to improve your running technique.

* indicates required

Email Address *

First Name *

I am at least 16 years of age. I have read and accept the Privacy Policy. I understand that you will use my information to send me emails.

I promise to keep your email address secure and only use it to send you VIP Club Editions. You can unsubscribe at any time!