WHAT TO EAT
BEFORE, DURING AND AFTER A RUN

Shared from: https://howtorunguide.com/runners-food-guide/

Runners often wonder what runners food to eat before, during, and after a run.
The answer: it kinda depends on the time/distance of the run.
 

What to Eat Before a Run

Under 45-60 minutes: Most runners don’t need to eat before (but do what’s right for your body)

  • 1 hour to 1.5 hours: eat a light, easily digestible snack like half a banana, tablespoon of peanut butter, or an orange, about 30-60 minutes before running

  • 1.5+ hours: eat easily digestible foods like half a bagel with peanut butter or honey, plain oatmeal, a whole banana, or yogurt with granola. Eat about 30-60 minutes before your run.

What to Eat During a Run 

  • Under 60 minutes: Most runners don’t need to eat anything during

  • 1 hour – 3 hours: 30-60 grams carbs (120-240 calories)

    • I eat one Gu Energy Gel every 45 minutes, they are 100 calories each

  • 3+ hours: 30-90 grams carbs (120-360 calories) but this varies greatly by individual

What to Eat After a Run

Recovery foods should be rich in carbs and proteins (somewhere between a 3:1 and 4:1 ratio).

Excellent recovery foods include:

  • Chocolate Milk

  • Banana and nut butter on toast (my fave!)

  • Avocado and egg whole wheat toast

  • Oatmeal with chia seeds and a banana or berries (try these healthy breakfast bowl recipes)

  • Greek yogurt with berries and granola

  • So much more!

Focus on the Right Runners Food & Crush Your Training!

For more running tips, contact our Foot, Ankle & Running Center at 517-962-4437.