AN EXPERT GUIDE TO RUNNING NUTRITION
If you're looking to up your mileage or beat your PB it's important to fuel your body properly before, during, and after your run to ensure you're running at your best. We asked Pure Sports Medicine Dietician Linia Patel for her advice on how best to fuel your muscles to keep us running further and for longer.
Pre-Run Nutrition
- Have a snack about 1 to 2 hours before a run.
- If you head out at sunrise try to eat a little before your run, such as a banana, and then finish your run with breakfast afterwards.
- A pre-exercise snack of 100-300 calories is plenty for runs of up to 1 hour.
Small Snack Examples
- A banana
- A smoothie
- An energy gel with water
- An energy (all natural or otherwise) bar
For longer runs, or if you run later in the day, aim to consume 300-500 calories 1 to 2 hours before exercise. Long lasting breakfast combinations will be rich in complex carbohydrates, have a small amount of protein and a little healthy fat.
Larger Snacks or Breakfast Examples
- Oats porridge with semi-skimmed milk and fruit compote
- Muesli with Greek yogurt
- Toast with peanut butter and banana
Pre-Run Foods to Avoid
Although pre-run foods should be high in carbohydrates avoid any that make you feel full or heavy and in particular, in the 2 to 4 hours before your run avoid the following foods known to cause gastrointestinal distress.
- High fibre foods
- Excessively fatty foods
- Spicy food
- Too much caffeine
- Alcohol
Post-Run Nutrition
Your recovery window is up to 30 minutes after exercise; the quicker you refuel after a run, the faster you'll recover!
After you run you want to ingest a small snack or meal with a good carbohydrate and protein ratio. Carbohydrates to replace your glycogen stores ready to fuel your next workout and protein for muscle repair and recovery. The ideal recovery ratio is 3:1 carbohydrate to protein.
Post-Run Recovery
- Chocolate milk or milkshake
- Natural yoghurt based smoothie
- Toast with peanut (or almond) butter
- Muesli with Greek yoghurt and mixed berries
A good diet is just as important in training as it is in competition. It's important to ensure that you are eating a healthy, balanced diet so that you efficiently recover from training sessions and reduce the risk of injury.
The "Four R's" Recovery
For a comprehensive approach, remember the “Four Rs” of recovery:
- Refuel: Prioritise a carbohydrate-rich snack or meal soon after your run to replenish glycogen stores.
- Rehydrate: Replace lost fluids by drinking water or an electrolyte beverage at regular intervals.
- Repair: Include a serving of protein to kickstart muscle repair and adaptation.
- Rest: Allow your body time to recover - quality sleep is when most muscle repair and adaptation happens.
By combining smart nutrition with proper hydration and rest, you’ll maximise your recovery, reduce the risk of injury, and get the most out of every training session.
Best Foods for Running:
Salmon
A good source of anti-inflammatory omega-3s which help soothe post-run aches and pains.
Lean beef
A great protein food which is also high in iron, a nutrient that marathon runners are often low on.
Wholegrains
Wholegrain carbs like whole-wheat pasta, quinoa, barley and wild rice. This is all fundamental for providing energy and recovery.
Combining wholegrain carbs with a lean source of protein (like chicken) before a long run can help increase energy (glycogen) stored in your body’s muscles.
Running Nutrition FAQs
Before a run, focus on easily digestible carbohydrates like toast, pancakes, or a banana with yogurt. These provide quick energy without upsetting your stomach. Avoid high-fat or high-fibre foods, which can cause discomfort. Eat your meal or snack 1–3 hours before running to give your body time to digest and absorb nutrients.
Carbohydrates are the primary fuel source for runners, especially during high-intensity or long-distance efforts. They are stored as glycogen in muscles and the liver, but stores are limited. Consuming enough carbs before and after runs helps maintain energy, delay fatigue, and speed up recovery. Complex carbs like pasta, rice, and oats are ideal for sustained energy.
Post-run, aim to eat a snack or meal with both carbohydrates and protein within 30–60 minutes. This helps replenish glycogen stores and supports muscle repair. Good options include flavored milk and a cereal bar, Greek yogurt with granola, or a protein shake with fruit. Follow this with a balanced meal within two hours for optimal recovery.
Post-run, aim to eat a snack or meal with both carbohydrates and protein within 30–60 minutes. This helps replenish glycogen stores and supports muscle repair. Good options include flavored milk and a cereal bar, Greek yogurt with granola, or a protein shake with fruit. Follow this with a balanced meal within two hours for optimal recovery.
Hydration is crucial. Drink about 500ml (half a litre) of water two hours before running. For runs longer than 45 minutes, sip 150ml every 20 minutes. After running, aim to drink at least 1.5 litres of water for every kilo of weight lost. For long or intense sessions, consider drinks with electrolytes to replace lost minerals.
Most runners can meet their nutritional needs with a balanced diet rich in whole grains, fruits, vegetables, lean proteins, and healthy fats. However, some may need supplements, especially for iron, vitamin D, or B12 - particularly if following a plant-based diet. Consult a healthcare professional before starting any supplement regimen.
Micronutrients such as vitamins (A, B, C, D, E, K), minerals (calcium, iron, phosphorus), and electrolytes (sodium, potassium) are vital for energy metabolism, muscle function, and immune health. Ensuring a varied diet with plenty of fruits, vegetables, dairy, and lean proteins helps meet these needs and supports overall performance.
For runs longer than 90 minutes, consume 30–60 grams of carbohydrates per hour to maintain energy. This can come from sports drinks, gels, chews, or easily digestible snacks. Practice your fueling strategy during training to find what works best for your body and avoids stomach upset.
Healthy fats are essential for energy, hormone production, and absorption of fat-soluble vitamins. Include sources like avocados, nuts, seeds, olive oil, and fatty fish in your meals. Avoid high-fat foods immediately before running, as they digest slowly and can cause discomfort.
Proper nutrition supports muscle repair, bone health, and immune function, helping to prevent injuries and illness. Ensure adequate intake of calcium, vitamin D, and protein, and avoid under-fueling, which can increase the risk of stress fractures and other injuries.
Aim for balanced meals with 60–70% of calories from carbohydrates, 15–20% from lean protein, and 15–20% from healthy fats. Include a variety of fruits, vegetables, whole grains, and protein sources to ensure you get all necessary nutrients for training, recovery, and overall health.
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