What to Eat Before, During, and After You Run

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Timing your pre- and post-workout nutrition. Academy of Nutrition and Dietetics.” ,”International Sports Sciences Association. Nutrition for endurance.”, “Slavin J, Carlson J. Carbohydrates. Adv Nutr. 2014;5(6):760-761. doi:10.3945/an.114.006163″, “U.S. Department of Agriculture and U.S. Department of Health and Human Services. 2020-2025 Dietary Guidelines for Americans, 9th edition.”, “Kato H, Suzuki K, Bannai M, Moore DR. Protein requirements are elevated in endurance athletes after exercise as determined by the indicator amino acid oxidation method. PLoS One. 2016;11(6):e0157406. doi:10.1371/journal.pone.0157406″, “Réhault-Godbert S, Guyot N, Nys Y. The golden egg: Nutritional value, bioactivities, and emerging benefits for human health. Nutrients. 2019;11(3):684. doi:10.3390/nu11030684″, “Liu AG, Ford NA, Hu FB, Zelman KM, Mozaffarian D, Kris-etherton PM. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. 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Runner's diarrhea: what is it, what causes it, and how can it be prevented?. Curr Opin Gastroenterol. 2017;33(1):41-46. doi:10.1097/MOG.0000000000000322″, “Adeva-Andany MM, González-Lucán M, Donapetry-García C, Fernández-Fernández C, Ameneiros-Rodríguez E. Glycogen metabolism in humans. BBA Clin. 2016;5:85-100. doi:10.1016/j.bbacli.2016.02.001″, “Born KA, Dooley EE, Cheshire PA, et al. Chocolate milk versus carbohydrate supplements in adolescent athletes: A field based study. J Int Soc Sports Nutr. 2019;16(1):6. doi:10.1186/s12970-019-0272-0″, “Ayotte D Jr, Corcoran MP. Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training. J Int Soc Sports Nutr. 2018;15(1):27. doi:10.1186/s12970-018-0230-2″, “American College of Sports Medicine position stand: Exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377-390. doi:10.1249/mss.0b013e31802ca597″, “Casa D. Proper hydration for distance running–identifying individual fluid needs. USA Track & Field.” ] ,”articleSection”: “Fitness” ,”keywords”: [“Running”,”Beginners”] ,”mainEntityOfPage”: { “@type”: [“MedicalWebPage”] ,”@id”: “https://www.verywellfit.com/should-i-eat-before-a-run-2911547″ ,”breadcrumb”: { “@type”: “BreadcrumbList”, “itemListElement”: [ { “@type”: “ListItem”, “position”: 1, “item”: { “@id”: “https://www.verywellfit.com/running-overview-4581850”, “name”: “Running” } } , { “@type”: “ListItem”, “position”: 2, “item”: { “@id”: “https://www.verywellfit.com/running-beginners-overview-4581849”, “name”: “Beginners” } } , { “@type”: “ListItem”, “position”: 3, “item”: { “@id”: “https://www.verywellfit.com/should-i-eat-before-a-run-2911547”, “name”: “Your Guide to a Runner's Diet” } } ] } ,”reviewedBy”: [ {“@type”: “Person” ,”name”: “Jonathan Valdez, RDN, CDCES, CPT” ,”description”: “Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert.” ,”jobTitle”: “Registered Dietitian, Certified Personal Trainer” ,”honorificSuffix”: “RDN, CDCES, CPT” ,”url”: “https://www.verywellfit.com/jonathan-valdez-rdn-cdces-cpt-4781483″ ,”sameAs”: [ “https://www.facebook.com/GenkiNutrition/”, “https://twitter.com/genkinutrition”, “https://www.instagram.com/genkinutrition/?hl=en”, “https://www.genki-nutrition.com/” ] ,”knowsAbout”: [“Sports Nutrition, Gerontological Nutrition, Diabetes”] ,”alumniOf”: [ { “@type”: “Organization”, “Name”: “University of Hawai'i at Mānoa” }, { “@type”: “Organization”, “Name”: “Brennan School of Business at Dominican University” } ] } ] ,”lastReviewed”: “2022-09-16T13:37:23.189-04:00” } , “about”: [ { “@type”: “FAQPage”, “mainEntity”: [ { “@type”: “Question”, “name”: “How long should you wait after eating to run?”, “acceptedAnswer”: { “@type”: “Answer”, “text”: “

You should wait one and a half to two hours after a small meal before you run. Alternatively, have a small snack 30 minutes to one hour before running. Experiment to see what works best for you.” } } , { “@type”: “Question”, “name”: “What diet do elite marathon runners follow?”, “acceptedAnswer”: { “@type”: “Answer”, “text”: “

Elite marathoners consume different diets based on their body weight and training schedule. Marathon runners adjust their diet depending on when they will be competing.

However, endurance runners tend to consume more carbohydrates than the regular population (approximately 8 to 10 grams of carbohydrate per kilogram of body weight each day). They need more calories than those who do not run long distances due to the vast amount of calories the activity burns.” } } , { “@type”: “Question”, “name”: “What diet works for runners who do not want to shed pounds?”, “acceptedAnswer”: { “@type”: “Answer”, “text”: “

Runners who want to fuel performance without shedding pounds will benefit from a diet that is higher in calories than what it would usually take to maintain weight.

If you have been running and are experiencing unwanted weight loss, increase your calories with larger portion sizes of nutrient-dense foods, or by adding a nutritious daily meal or snack. Start small and add more until you reach and maintain your desired weight.” } } ] } ] } ]]]>