How to Eat for Running

Co-authored by Francisco Gomez and Hannah Madden

Last Updated: October 14, 2021 References

What you eat before, during, and after a run can really affect your performance for the day. But picking the right foods to eat can be tough, especially if you’re heading out for a long-distance session. We’ve answered some of your common questions about fueling up for a run so you can make the right choice and eat delicious food all day.

Question 1

Question 1 of 6:
What should I eat before a run?

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Eat carbs before a high-intensity run. When you run for long distances or at a high intensity (like sprinting), your body uses up carbohydrates as fuel. If you’re heading out for an intense session, try eating pancakes, oatmeal, toast, granola, buckwheat, sweet potatoes, or quinoa to get you started.^{[1]
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Expert Source

Francisco Gomez
Fitness Coach
Expert Interview. 24 October 2019.}
- If you’re new to running, you may want to track your caloric intake to make sure you’re eating enough throughout the day. Running 1 mile burns about 100 calories, and it’s important to replace those.^{[2]
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You might not need to eat before a low-intensity run. If you’re planning on going for a light jog or a run that’s less than 60 minutes, don’t worry about snacking beforehand. If you want to grab a quick bite before you head out the door, stick to something like, like dates, fruit, or a granola bar.^{[3]
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Question 2

Question 2 of 6:
What should I not eat before running?

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Avoid fried, greasy foods. They might sound good, but they take a long time to digest, so they’ll just be hanging out in your gut for your whole run. If you’re craving something with a little fat in it, go for plant fats like avocados or nuts.^{[4]
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Skip foods that are high in fiber. Too much fiber can cause cramping, gas, and bloating. Stay away from foods like high-fiber granola bars and cereals, since they generally have added fiber in the ingredients.^{[5]
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Avoid foods with refined sugar. Studies show that athletes who ate foods high in refined sugar, like white bread, high-sugar energy bars, or ice cream, performed significantly worse than those who did not. If you’re craving something sweet, stick to foods with natural sugars, like fresh fruit.^{[6]
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Question 3

Question 3 of 6:
How long should I wait after eating to go for a run?

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After a snack, wait 1 to 2 hours. If it was a super light snack (like fruit or a few nuts), you won’t need that much time. Wait until you’re not feeling overly full, then feel free to head out.^{[7]
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After a full meal, wait 3 to 4 hours. Give your body a few hours to fully digest the meal you’ve eaten. Heading out too soon after a meal can lead to cramping and indigestion, so it’s better to wait too long than not long enough.^{[8]
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- This is especially important if you’re eating a lot of protein, which takes quite a while to digest.^{[9]
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  Expert Source
  
  Francisco Gomez
  Fitness Coach
  Expert Interview. 24 October 2019.}
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Question 4

Question 4 of 6:
What should I eat while running?

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Refuel with carbohydrates. Your body can only store so many carbs at one time, so you’ll run out fast. If you’re going on a run longer than 1 hour, try to eat around 30 g of carbs per hour (or one small snack every 60 minutes). Energy gels, bananas, cereal bars, and energy bars are great to keep with you and snack on while you run.^{[10]
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- If you go for an energy bar, pick a low-fiber option so you don’t upset your stomach.

Question 5

Question 5 of 6:
Should I drink water while running?

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Yes, try to drink about 1 c (240 mL) every 20 minutes. If your run is shorter than 1 hour, don’t worry about bringing water with you. However, if you’re running a longer distance, try to sip on water every 20 minutes to avoid dehydration.^{[11]
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- While dehydration is a factor, you can also drink too much water. Make sure you’re getting enough salt by eating salty snacks or drinking a sports drink while you stay hydrated.
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Question 6

Question 6 of 6:
What should I eat after a run?

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Fill up with protein. As you run, your body breaks down muscle, and eating protein helps you build it back up. Within 20 minutes of finishing your workout, try to eat 20 to 30 grams of protein. Good sources include fish, chicken, beef, beans, pork, dairy, eggs, quinoa, soy, barley, and protein powder.^{[12]
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- A good portion of protein is about the size of a deck of cards.

Community Q&A

Question

Will eating protein before running help my stamina?

Francisco Gomez
Fitness Coach
Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.

Francisco Gomez

Fitness Coach

Expert Answer

It depends on when you eat it. Protein can take a long time for your body to process and metabolize. If you're loading up on protein in the hour or two leading up to the run, it's not going to help anything. If you have protein earlier in the day though, it will certainly give you some fuel.
Question

What's the best thing to eat before a race if I'm hungry?

Francisco Gomez
Fitness Coach
Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.

Francisco Gomez

Fitness Coach

Expert Answer

Some kind of complex carb. Anything whole wheat that's high in grains will give you a decent energy boost without weighing you down.