Nutrition Guide
Fuel your runs with evidence-based nutrition strategies.
Nutrition for Runners
Essential nutrition guidelines for runners covering pre-run fueling, race day nutrition, recovery, and hydration strategies.
Nutrition Guide for Runners
PRE-RUN FUELING (1-2 hours before)
- Light carbohydrate-based snack (banana, toast, oatmeal)
- Avoid high-fat or high-fiber foods
- Stay hydrated but do not overdrink
DURING RUN (longer than 60 min)
- 30-60g carbohydrates per hour
- Electrolyte replacement for sweaty runs
- Water at regular intervals (150-250ml every 20 min)
POST-RUN RECOVERY (within 30 min)
- Carbohydrate-protein combination (3:1 ratio)
- Chocolate milk is an excellent recovery drink
- Rehydrate with water or electrolyte drink
DAILY NUTRITION
- Prioritize whole foods: fruits, vegetables, lean proteins, whole grains
- Adequate iron intake (especially important for runners)
- Omega-3 fatty acids for inflammation management
- Vitamin D and calcium for bone health
HYDRATION
- Drink to thirst throughout the day
- Monitor urine color (pale yellow = well hydrated)
- Weigh yourself before and after long runs to assess fluid loss
PRE-RUN FUELING (1-2 hours before)
- Light carbohydrate-based snack (banana, toast, oatmeal)
- Avoid high-fat or high-fiber foods
- Stay hydrated but do not overdrink
DURING RUN (longer than 60 min)
- 30-60g carbohydrates per hour
- Electrolyte replacement for sweaty runs
- Water at regular intervals (150-250ml every 20 min)
POST-RUN RECOVERY (within 30 min)
- Carbohydrate-protein combination (3:1 ratio)
- Chocolate milk is an excellent recovery drink
- Rehydrate with water or electrolyte drink
DAILY NUTRITION
- Prioritize whole foods: fruits, vegetables, lean proteins, whole grains
- Adequate iron intake (especially important for runners)
- Omega-3 fatty acids for inflammation management
- Vitamin D and calcium for bone health
HYDRATION
- Drink to thirst throughout the day
- Monitor urine color (pale yellow = well hydrated)
- Weigh yourself before and after long runs to assess fluid loss