What to Eat for Running: Tips from a Dietitian
Not sure how much or what to eat for running? Get the inside scoop from a sports dietitian Lauren Antonucci. We sat down to interview our resident runner and dietitian Lauren for this guide. Check out our article Nutrition for Runners Guide from a Dietitian for more background, where Lauren gave us food for thought about finding a healthy balance of carbs, fat, and proteins, options for vegetarian/vegan runners, and hydration.
Guide to What to Eat for Running
Pancakes are a popular pre-run fuel. Photo by Adam Bartoszewicz.
In this article, we tackle recommended fuel for runners, best running recovery foods, energy levels, nutritional supplements, and vitamins. Being mindful of your diet is vital to keep your energy up, and to become a strong runner. Let’s dig in!
Pre-Run Fueling
RS: Hey again, Lauren! Thanks for coming back for part two. What are some foods suggestions for what to eat for running? What should runners eat to stay fueled before and during the run?
Lauren: Great pre-run fuel starts with easy-to-digest and low-fiber carbs.
Runners’ favorites include everything from bananas, bagels, toast, pancakes, and waffles to rice, potatoes, tortillas, pasta, and more. Sports drinks and gels can also help runners get in pre-run extra carbs and are a great choice as the temperature rises and for early morning runners who have trouble eating enough pre-run.
Related Post: What to Eat Before Running
You want to try to build up your pre-run fuel while increasing the length of your long runs so that come race day (if you are training for one) you’ll know exactly what you can tolerate.
Ideally, you want to work up to 1 gram of carbohydrate per 2.2 pounds (or 1 kg) of body weight per hour from when you wake up, to start your run/race. *Reminder that 1 kilogram of body weight =2.2 lbs.
So, if you are 132 lbs or 60 kg, you’ll want to train your stomach and digestion to take in 60 grams of carbohydrates for snacks or a meal if you are awake for an hour before your long or intense runs. An example of that looks like 1 banana + 1 slice of toast, with jam or cereal with your milk of choice. Once this is going well, you can experiment by adding in a bit of protein to the pre-run fuel such as an egg, yogurt, or peanut butter.
Related Post: Meal Prep for Beginners
What to Eat After Running
RS: Okay, we spoke pre-run. What are the best options for a quick recovery and feeling good post-run?
Lauren: Again, when it comes to what to eat for running, carbs are king! And what’s a King without his Queen? In this case, protein is Queen - and we need both for proper recovery.
Aim for 1/2 your body weight in grams of carbs in the first hour after a long run. For a runner that weighs, for example, 150 lbs, you’ll want to eat about 75 grams of carbs in the first hour. That amounts to a sandwich + 1 cup fruit + side of pretzels OR a burrito with rice and beans.
You also need to add protein to help your muscles recover from a long run. Aim for about 20 grams of protein as a minimum (3 oz chicken, fish, beef, etc) or 1/2 -3/4 cup tofu or 1/2 cup beans + 2 Tbs hemp seeds to boost your muscle repair.
For runners ages 35 to 40 years and above (welcome to the club, masters’ athletes), we need more protein — 30 or even up to 40 grams of protein post long run. Get creative with different food combinations or make a smoothie with Greek yogurt + your favorite protein powder (whey or vegetarian works too) plus fruits, milk, or juice. Other high-protein foods include nuts, lentils, and some dairy products.
Related Post: 3 Easy and Healthy Protein Pasta Recipes
How Much to Eat
RS: So, when looking at what to eat for running, how do we know if we are eating enough or too much?
Lauren: Key signs of under-fuelling include fatigue, lack of motivation, thinking about food all day long, decreased power or pace on runs, poor recovery, poor wound healing, frequent illness (since under-fuelling leads to a decrease in our immune function), loss of menstruation, mood changes and the irritability-the list is long!
In my experience, almost every runner who thinks they might be under-fuelling, or who reports constantly being told by loved ones that they don’t seem to be eating enough, probably needs to eat more. If you are at all concerned about this, do yourself, your running, and your health a favor and make an appointment with a Registered Dietitian who specializes in sports nutrition for runners.
On the flip side, if you are eating too much overall, you may be gaining weight-or you may not. If you feel you are eating too much, let’s get some perspective here: runners need to eat a LOT. So please do not compare your intake and needs to that of your non-runner friends, co-workers, etc if you feel you are eating too much.
Keeping high sugar, high-fat foods to small amounts in your diet will help you choose more nutrient-rich foods that your body needs to perform well.
You may be feeling constantly hungry because you are not taking in adequate amounts of one of the three key macronutrients (carbs, protein, or fat). As runners we need enough of each-and not eating enough of one can lead to overeating as your body tries to help you get what it's lacking.
Healthy Weight Loss
RS: Interesting! Do you have any considerations or advice for runners trying to lose weight in a healthy way?
Lauren: First, always fuel all workouts. Never skimp on pre-, during, or post-workout fuel. Doing this will certainly backfire in terms of performance, recovery, and injury prevention.
Fuel well for ALL workouts and make sure you eat three balanced meals daily (that include protein, carbs, fats, fruits, and vegetables) to keep your energy stable, body fuelled, and recovered to prevent getting too hungry. Doing this will help you from making food decisions when you may be overly hungry.
Be mindful and consider your food choices throughout your day. There may be some things that you look back on and wish you had done differently. For example, that third handful of salty chips, finishing food your kids didn’t eat, and mindless snacking after dinner are all signs that you need to fuel MORE and earlier in the day to help keep you on track.
Vitamins and Supplements
RS: What are your thoughts on nutritional supplements and vitamins?
Lauren: Supplements are a big question that I am often asked by runners and endurance athletes. Before we ask if and which supplements benefit runners, we should first ask whether we are meeting our overall nutritional needs: eating enough overall, enough total protein, carbohydrates, and fat.
Once we have established that, I look for possible reasons one might need more of a certain vitamin or mineral due to their training volume, or other lifestyle/health factors of that runner.
Let’s get specific:
Vitamin D: Almost all runners should be taking 2000 IU of vitamin D daily. Up to 85% of the US population is deficient and that does not bode well for bones, immunity, blood sugar control, or several other important factors.
Calcium: Many athletes fall short of meeting their requirement for Calcium - which is critical for bone health. I see way too many runners in my office every year that are dealing with recovery from stress fractures and need more calcium. A good place to start would be to take 500mg of calcium daily. If you are vegan or otherwise avoiding dairy, you will likely need to take it twice daily, unless you are consuming products that are high in calcium such as canned fish, fortified OJ, soybeans, chia seeds, etc.
Magnesium: It is integral for energy production, smooth muscle relaxation, and bone health. I recommend 250-500 mg taken at night for help with decreasing stress, headaches, and muscle spasms.
RS: This has been so informative, Lauren – thank you! Do you have any final comments/advice for our Runstreet fam?
Lauren: In the triathlon, everyone says that nutrition is the fourth discipline, after swimming, cycling, and running. We need to increase the conversation about fuelling runners consistently and adequately so that we can all continue to train as hard as we want to for as long as we want to.
I plan to be swimming/biking/running well into the 80+ age group and hope to see you all there!
Related Posts: Best Running Fuel to Add to Your Routine, Healthy Breakfast Recipe: Smoked Salmon Spinach Omelette, Easy Hummus Recipe
Lauren is a Registered Dietitian and the Owner/Director of Nutrition Energy, a nutrition counseling practice based in NYC - seeing clients in person and virtually. Follow Lauren at @NutritionEnergy or on her website at www.nutritionenergy.com.
Marissa Del Mistro is a writer, editor, and always on the hunt for the perfect workout. Marissa absolutely loves trail running, dancing, and cycling. When she’s not writing, Marissa loves cooking, podcasts, traveling, and exploring her home in the beautiful unceded Coast Salish Territory of the Lekwungen and W̱SÁNEĆ nations.
