Nutrition

11 Great Carbohydrate Sources for Runners

Published on September 6, 2020 By Mia Kercher

The best carbohydrate sources for runners include a healthy mixture of grains, vegetables, and fruits. I’ll outline the best ones. This comprehensive list can be mixed and matched for a plethora of healthy recipes.

So many people spend their lives avoiding carbohydrates. For those watching their weight, carbs are seen as ‘the bad guys.’

But carbs are a vital part of the runner’s diet.

They shouldn’t be avoided or eaten with guilt. Carbohydrates are a source of energy for runners, propelling you farther and faster than you’d be without them.

Natural Carbohydrate Sources For Runners Mangoes

Carbohydrate Sources for Runners: Why You Need Carbs for Running

Carbohydrates are stored in the muscle and liver as glycogen. When you need it (i.e. when you’re running), the body converts them into energy.

For low-intensity runs (like a quick jog) the body uses more fat and less carbs. But for high-intensity runs like race training or long distances, you need more carbs.

When you train regularly, you alert your body that you’ll be running again soon. So you train it to automatically store up more glycogen and to take more energy from carbs.

How Many Carbs Should a Runner Ingest?

While you don’t have to measure out your carbohydrate intake to the tee, it helps to have a general idea of how much you should be eating.

Sports dietitian Lizzie Kasporek recommends these daily carb doses, per pound of bodyweight:

Moderate exercisers: 2.5 – 3 grams
Endurance athletes and racers: 2.5 – 4.5 grams
Ultra-endurance athletes: 4.5 grams

It’s best to eat carbohydrates 15-30 minutes before your run so they last through the run, giving you energy throughout.

11 Great Carbohydrate Sources for Runners 1

The 11 Best Ways to Get Carbs In Your Diet

A balanced, varied diet is critical. Even in a category as specific as carbohydrates, you have so many options to choose from.

Don’t limit yourself to one type of carbohydrate.

Spread your intake among a variety of sources. To make it easier, I’ve divided your carbohydrate options into 2 groups: grains and vegetables and fruits.

Grains

1. Brown Rice

11 Great Carbohydrate Sources for Runners 2

Known as a cereal grain, brown rice is one of the best sources of carbohydrates. It’s healthier than white rice because it holds more fiber, protein, and vitamins. White rice is the least healthy type of rice since it gets bleached before processing. That process strips it of its healthiest nutrients.

Even though brown rice does contain more healthy elements than white rice, the two sources have roughly the same amount of carbohydrate levels. So if your only goal is ingesting an energy boost for your run, either type will be fine.

Just keep in mind that your diet as a runner is never about one exclusive ingredient. If you want to become a fast runner, you have to consistently maintain an all-around healthy eating routine.

Brown rice may not offer more carbs than white rice, but it certainly adds more nutritional, long-lasting benefits to your overall health.

1 cup of cooked brown rice = 52 grams of carbohydrates.

2. Quinoa

11 Great Carbohydrate Sources for Runners 3

Quinoa often gets overlooked as a carbohydrate source because of its high protein value. While it is a complete protein (with all 7 essential amino acids), it offers a high portion of carbs.

Scientists call quinoa a pseudocereal, which means it’s not technically a grain. It is the seed of a plant that comes from the South American Andes and is in the same family as Swiss chard and kale.

If you’re buying quinoa at the store, you’ll typically just find 2 variations: white and red. But the plant-based grain actually makes over 120 different types. If you weren’t already a big fan of quinoa, now is the time to get acquainted.

Quinoa is a versatile ingredient that pairs with vegetable bowls, can be made into a salad, and can even be used as a substance for holding together veggie burgers or gluten-free recipes.

As a runner, it’s a must-have item to be stocked in your home and used in creative ways.

½ cup of quinoa = 20 grams of carbohydrates.

3. Black Beans

11 Great Carbohydrate Sources for Runners 4

Whoever said eating healthy was expensive never tried black beans. They’re one of the cheapest carbohydrate sources in the grocery store.

When you eat a portion of black beans you brace your body to fight against major health problems: Type 2 Diabetes, heart disease, and high blood sugar.

So they’re not just a high source of carbohydrates – they provide much more value. Some of these are iron, fiber, zinc, and magnesium.

1 cup of black beans = 41 grams of carbohydrates

4. Whole Wheat Pasta

11 Great Carbohydrate Sources for Runners 5

Mixed with lean protein and vegetables, whole wheat pasta is an incredible energy source for runners. Similar to rice and other grains, it’s better to eat whole wheat over white pasta because of its natural, unbleached nutrition.

With more nutrients in their natural form, eating whole wheat helps create longer-lasting effects, keeping you running faster and longer.

1 cup of whole wheat pasta = 37 grams of carbohydrates.

5. Oatmeal

11 Great Carbohydrate Sources for Runners 6

Oatmeal should be a frequent staple for runners. It’s made up of complex carbohydrates, which are natural sugar molecules strung together in a complex chain.

A complex carbohydrate is much better for you than simple carbohydrates because all their original vitamins and minerals are still intact. Refined sugars are sometimes called empty calories because they don’t leave you with lasting energy during your run.

1 cup of oatmeal = 27 grams of carbohydrates.

6. Lentils

11 Great Carbohydrate Sources for Runners 7

Like beans, lentils are a part of the legume family. Eating lentils kills two birds with one stone: they’re packed with fiber and carbs that release glycogen into your bloodstream, but they’re also a strong source of protein.

So eating lentils can sustain you through your run and help your muscles recover at the end.

1 cup of boiled lentils = 40 grams of carbohydrates.

Vegetables and Fruits

7. Sweet potatoes

11 Great Carbohydrate Sources for Runners 8

For runners needing a quick carbohydrate fix, sweet potatoes are both easy to make and full of complex carbs. Pop one into the microwave for a quick baked potato with some salt and you have a perfectly healthy and carb-injecting snack.

You can also use sweet potatoes for snacks like muffins or cookies, making a typical treat healthier.

1 sweet potato = 26 grams of carbohydrates.

8. Beets

The amount of carbs you’ll get from beets is slightly lower than the sweet potato or other, more starchy vegetables. That doesn’t mean they’re not effective, especially if you combine them with other carb-filled vegetables in a bowl mixed with quinoa.

Then you’ve hit the carbohydrate jackpot.

But beets are great for runners because of studies regarding their nitrate content. Many scientists believe beets can make you run faster with sodium nitrate. Nitrate supplements have shown evidence that runners perform better with regular intake.

You can find nitrate in all vegetables, but green leafy vegetables and beetroot have the highest concentration.

1 cup of chopped beets = 13 grams of carbohydrates.

9. Bananas

11 Great Carbohydrate Sources for Runners 9

Have you ever noticed how sweet bananas are? That’s because they rich in natural sugars and carbohydrates. Runners eat bananas because the levels of glucose molecules delay fatigue and keep you going mid-run.

Bananas are also great as a source of potassium. The electrolyte keeps fluids and nutrients moving through your body, preventing cramps and muscle spasms.

Lots of races will supply you with bananas either mid-run or after you finish. But when you’re running alone, you’re on your own.

If you feel yourself lagging or getting tired toward the end of your run, try eating a banana beforehand or even during the workout.

1 banana = 27 grams of carbohydrates.

10. Apples

11 Great Carbohydrate Sources for Runners 10

Compared to many other fruits, apples offer a hefty source of carbohydrates. At the same time, they make a light and refreshing snack. They don’t go bad as quickly as bananas, so it’s easy to buy a big bag of them and keep in the fridge to chip away at daily.

Some runners find that apples don’t agree with them because of their large amount of fiber, so you’ll have to test them and see if they’re right for you.

If they cause problems for you on the run, you can always substitute them from a pre-run snack to a post-run recovery.

1 large apple = 31 grams of carbohydrates.

11. Mangoes

11 Great Carbohydrate Sources for Runners 11

Mangoes are a powerful running superfood. They’re filled with carbs, but they’re also seeping with Vitamin C (for your immune system), and inflammation-fighting antioxidants and electrolytes.

Aside from fueling your run, they’re an excellent substitute from sugary desserts like ice cream or baked goods.

Eating plenty of mangoes will take way your craving for sweets, helping your overall health, and boosting weight loss – if that’s your goal.

1 mango = 50 grams of carbohydrates.

Incorporating All the Carbs in Your Diet

You’ll see the best results when you mix and match as many of these ingredients as you can. As you’ve seen, none of these are isolated food groups: when you go looking for carbs, you get a plethora of other vitamins and nutrients too.

If you’re planning on training for a race, all of these food items will make a huge difference in your running performance and progress.

Not sure where to start with your training? Download any of our marathon or half marathon training plans for free.

Each one is fully customizable, so adjust it for your schedule and needs, grab a quick mango snack, and get started.

healthy carbohydrate sources for runners

Free Marathon Training Meal Plans

Looking for more nutrition and recipe ideas to fuel your run training?

Let us send you a free copy of our Marathon Training Meal Plans – includes 4 weeks of meal ideas, inspiration, and information!

Even if you’re not at marathon level, the information will be useful.

10 Rules of Nutrition for Runners

Last updated on May 14, 2020 By Thomas Watson

We’ve devised our top rules of nutrition for runners, to help guide you through how best to fuel your running!

As runners, our nutrition can really influence a whole bunch of factors – our performance, our recovery, our mood, our energy levels – it’s a core part of your non-running lifestyle.

Knowing what to eat, when to eat it, and how much to eat is also important – all of these play an important role in our nutrition game!

So let’s jump in with our 10 Rules of Nutrition for Runners!

P.S. you can grab our FREE marathon training meal plans at the end!

Rule #1: Eat Real Food 80% of the Time

As a runner, it’s sometimes a thought that you can survive on anything.

Since you are running so much and burning so many calories, it really doesn’t matter what you are eating. However, this is a fast track to DECREASING your running performance.

You may be thinking that it’s just food.

However, that food is what carries nutrients to your body – which affects how you feel, how you run, and your energy levels.

It’s important that you work to have 80% of the food you eat come from something real.

Now, when saying real, this means food that is minimally processed.

It’s important that we get back to eating vegetables, lean meats, fruits, and unprocessed grains.

You know, how it used to be done!

This will help you to improve your performance in running by actually providing your body with the vitamins and minerals you need to operate well.

And hey, there is the 20% left in there for those other foods you enjoy!

Life is about fun as well.

Rule #2: Understand the Fuel that Running Needs

The human body can use various things for energy.

However, it prefers glycogen when running.

Glycogen is just stored glucose that came from some source of carbohydrate that you have consumed.

This type of fuel can go quickly though. It’s also important that you have enough for your run, otherwise, you are going to be very low on energy and not be able to perform at a high level.

Or worse, you could even become intensely fatigued, leading to injury.

So, it is obvious that your fuel needs are high.

You need to make sure that you are consuming the right amount of carbohydrates so that you can get those glycogen stores elevated.

Around 2-2.3g of carbohydrate per pound of body weight would be plenty to sustain a long run.

If this sounds like a lot to you, then you probably haven’t been fueling enough!

Get those carbs in and make sure you are fueling the machine properly.

Rule #3: Eat for Recovery

We just talked about eating for fuel – but we also need to eat for recovery!

We know that any sort of physical activity can put some strain on the body.

Therefore, we have to make sure to be putting food in that is going to help heal the damage.

Your priority, along with the carbs, is going to be protein.

Depending on your level of intensity, protein needs may vary.

The best time to eat for recovery is the 45-60 minute window after you finish a run.

This is an opportune time to get in some high-quality protein such as whey, lean meats, or fish.

In addition, the entire day should have some meals based around a protein source.

This will ensure that you are eating to recover.

Rule #4: Intra-Workout Nutrition

You may have used gel packets that contain carbohydrates in the gel form.

These are great for a quick dose of easy to digest carbs. They become ready to use very quickly and can aid in running performance. This is referred to as Intra-Workout Nutrition.

It’s simple – you are just making sure to get some fuel for the body during your activity. This is beneficial in the sense that the body is burning up fuel QUICKLY. When we take time to get in some extra energy, the body can pull from that source and keep going.

Rule #5: Keep Hydration in Check

This one may vary depending on what climate you live in. Obviously, if you live in a more humid or tropical place, you are going to sweat more. This is going to make hydration even more important.

Regardless, it is important that runners keep their hydration levels in check.

This means making sure that the body has enough water, but also electrolytes. These are nutrients such as sodium, potassium, and calcium. They help to control some processes in the body and even to hydrate the body.

You can get them from your food, or you can take an electrolyte supplement. Something such as Gatorade would work but is higher in sugars. There are plenty of other options on the market that work just as well, if not better.

Keep in mind that your sweat lost, is fluid and electrolytes that you have to replace.

Runner’s performance will dramatically drop if hydration becomes an issue.

Rule #6: Don’t Eat Right Before a Run

Often, we can get caught up in our busy lives.

This leads us to rush around and really just get food when we can. Behavior like this can lead to a meal getting scarfed down right before a run.

Running with a full stomach is not fun, and your performance may suffer.

The food sits on your stomach and feels like it may come back up.

It doesn’t feel good, but it also isn’t good for your digestion.

Digestion works best when we are at rest.

It can take time to get the most from your food and really break things down. When we start off on a high-intensity run right after eating, the body is going to be more focused on the act of running. This can lead to some gastro-intestinal issues, and a lot of discomfort.

To avoid this, try keeping big meals at least two hours away from your runs.

Rule #7: Don’t Run on an Empty Stomach

In the previous rule we stated that you shouldn’t eat right before your run. However, that doesn’t mean that you shouldn’t eat prior.

Running on an empty stomach, especially if it is an intense run, won’t hold over well.

It will lower your performance, make you fatigued, and could even make you sick. We have to make sure that there is fuel in the tank for the runs.

Here’s our guidelines for What To Eat Before Running !

Rule #8: Use Branched-Chain Amino Acids

This may be a supplement that you are familiar with. If not, it’ll be a great addition.

Branched Chain Amino Acids – or BCAAs – are the building blocks of protein. When we consume whole protein, it gets broken down into BCAAs in the body, and they are used to heal tissues along with a ton of other things.

They can be very beneficial for your recovery and maintaining muscle mass. As a runner, you can pull from muscle stores for energy, especially if you are going on very long runs (marathons, ultra-distance).

This may lead to you losing some of that lean muscle mass.

Now, as a runner it is probably not your goal to be very muscular.

However, you want to maintain some of it to increase your strength as you run.

BCAA’s can help the body maintain that muscle, while still performing at that same level.

So, give them a try and add them in.

They are best used as an intra-workout supplement and can be taken mixed into your water.

Rule #9: Make a Plan

Failure to plan, is often failure to succeed.

This is a quote that holds a ton of truth. We have to plan for our day if we hope to properly fuel the body and be primed for our runs.

This doesn’t have to be anything crazy or over the top, yet you should put some priority to it.

It can be as simple as planning out a couple of your meals for the day, or even your pre-run nutrition.

By doing so, there will be less ambiguity going into your day. You will know that you have a routine or plan to follow, thus leading to some controlled performance increases.

We can’t control everything, but we can exercise control over the things we are allowed to.

If you need to, work with a dietitian or nutritionist to come up with the best plan of action for you.

Rule #10: Keep Things Constant

Let’s say you have a big race coming up. You’ve followed everything to a “T”, but all of the sudden you decide that you are going to switch things up for this race. Not a good idea.

You see, if you change the variables that have been leading to your current performance, there is no telling what may happen.

It could go without any issue; however, you could mess up your stomach or change the conditions just enough to not have enough energy.

So, as a STRONG rule, make sure that if you follow a plan you don’t change it on a whim. You wouldn’t change your cat’s food all in one day. They may get sick. You would gradually implement those changes and see what happens. You should treat your nutrition the same when running.

Get Our Free Marathon Training Meal Plans

Looking for some recipe inspiration, and a meal plan to guide you through your run training?

Grab a copy of our meal plans below!

Protein For Runners, Explained (+ 5 Protein Powder Recommendations)

Last updated on May 14, 2020 By Thomas Watson

Let’s look at the role of protein for runners, in terms of performance, nutrition, and recovery.

Runners, like the rest of society, should aim for a balanced diet.

There is the obvious source of protein which would be meat, yet there are other ways in which you can get it in your diet.

Protein can come from meat, plant, and dairy sources.

Protein for runners is important for the body as a recovery source, along with many other functions.

When you consume protein, it gets broken down into amino acids, which are then used to recover any damage that has been done to your muscles.

As we work out, whether it’s running or using weights, we are causing many micro-tears in our muscles. We need protein to help recover from this damage. Luckily for us, when we recover from the damage, we actually get stronger. In a sense we take a slight step back to take two steps forward.

Ready to learn more about protein for runners?

Let’s jump in!

The Importance of Protein for Runners

Protein is important for runners.

Runners are causing damage to the muscles whenever in training.

The muscles are being used in a way that produces pretty strong forces, therefore causing those tiny micro-tears across the muscle tissue – especially in the legs.

Now, protein is NOT as important to a runner as it would be to a bodybuilder. A bodybuilder is working to put on as much muscle as possible and is directly hitting his muscles in a way to do this.

Runners, more often than not, are not going to be trying for more muscle mass. They actually want to be a little lighter for the run.

The main priority for a runner to have protein is basic function, and recovery.

It can be easy to cause what is called “overtraining” with really intense running.

So, it is important that you are getting in adequate protein so that you can fully recover from your runs.

This is especially true when you’re following an intense training plan, such as a marathon training plan.

When you’re running several times per week, you’ve got to prioritize your recovery so your legs are ready to go on each run!

How Much Protein do Runners Need?

Protein needs vary depending on the person.

It comes down to two things:

How intense your training is
Your body type and size (we’ll use bodyweight for simplicity)

These are two ways in which we can measure the amount of protein needed.

A general rule of thumb is that it should never be lower than .8g of protein per pound of body weight. For example, if you weigh 100lbs then you would consume 80g of protein each day.

Now, let’s start on the lower end of the spectrum. We can take someone who is just casually running for recreation and they weight 150lbs. That person isn’t going to have insanely high recovery needs, meaning that they don’t need as much protein. We can use .8g of protein per pound of body weight as a start. It’s appropriate for their intensity level, and also matches their size.

If we take it up a notch to someone who trains for a couple of competitions a year, they are going to be doing a lot more damage. Their protein intake can be increased to 1g of protein per pound of body weight. This would account for the increase in activity and the higher need of recovery.

Now, the more intense athlete. Someone who is following an intense training plan, or training year-round to be very competitive. This person can even consume upwards of 1.2g protein per pound of body weight. This would be in the most elite categories. The damage done is going to require a ton of protein to keep up with the needs of the body.

So, you have 3 levels of consumption for protein for runners.

Low activity, off-season -> .8g of protein per pound of BW each day
Regular runner -> 1g of protein per pound of BW each day
Intense training -> 1.2 g of protein per pound of BW each day

Using that as a reference you can ensure that you are getting enough protein as a runner.

How Should I Plan My Protein Intake?

When you take your protein is as important as how much you take.

If you have a lot of protein to eat during the day, it’s beneficial to just plan it out ahead of time.

Let’s say that you are to consume 100g of protein for runners, each day.

Well, you can say that you are going to break that up into 5 eating times.

Breakfast will have 20g, snack will have 20g, lunch will have 20g, snack will have 20g, and dinner will have 20g. That will equate to you have 100g of protein a day, and you’ve made it very manageable.

One issue that people run into when needing more protein is that it’s hard to eat a ton in one sitting.

Protein can be very satiating, thus making it hard to eat a lot of it at one time. So, breaking it into small portions can help!

Now, planning around time is really up to your training or running times.

One rule you are going to want to follow is the pre- and post-workout protein consumption times.

As you are running, you don’t want a ton of protein sitting on your stomach. So, it’s advised that you keep pre-run protein consumption to about 1-2 hours away from run time. This will ensure that everything has been broken down. It also helps to aid in you having protein ready for the run.

The most important time to consume protein is after you finish your workout.

The 45-60 minutes after your run are the ‘gold hour’ for feeding your muscles.

This is a crucial time in which the body is ready to take some nutrients in and start the recovery process. So, we want to make sure that we have it on deck and ready to go. You have time to get it done, so don’t think you need to do it immediately.

These are really the only times you NEED to plan for, if you are looking to optimize performance and recovery.

Is Protein Powder Necessary for Runners?

You do NOT have to use protein shakes.

Protein shakes are a supplement that helps you to meet your protein requirements.

They are easy and convenient in comparison to having to sit and have a meal.

Many people, especially athletes, use them to hit those higher protein numbers without having to spend much time on a meal.

They are not a magical muscle builder, and they will not make you bulky. They are essentially just a form of food with relatively high protein content.

Now, they are not necessary if you can get enough protein in with just your food.

In a perfect world, all of your protein would come from whole food sources, however, that’s just not realistic for some people. This is where a protein shake can help to supplement what you are missing.

If you find it hard to hit the number you need to recover, then try adding in a protein shake or two to your day!

They’re convenient and easy to consume.

Just watch out for hidden sweeteners and low quality ingredients.

Best Protein Shakes for Runners

There are a million different protein shakes on the market now. However, which one is going to be best for protein for runners?

A shake that contains both protein and carbs will be perfect for a runner. There are plenty of shakes that contain both a protein source, as well as a carb source. This helps for two reasons.

For one, it boosts the absorption of the protein.

The carbs will signal a small insulin response, which then leads the body to uptake nutrients in the blood, protein being one of them.

This can help to increase recovery rates in the muscles and is favorable for a runner trying to get the right amount of protein.

Secondly, the carbs are important for runners due to the need for this type of fuel.

Runners use a lot of carbs when they are running. You may see runners using energy gels or other supplements. This is an attempt at getting more into the blood stream to use for energy while running.

Using a protein shake that also contains carbs can help to boost the total intake of carbs as well. Thus, leading to more energy along with your boosted level of recovery.

Here are my recommendations of protein for runners!

SaleBestseller No. 1

Optimum Nutrition 100% Whey Gold Chocolate 912g

PACKAGING MAY VARY: New look, with the same trusted Quality
THE WORLD’S #1 BEST-SELLING* instantised whey protein powder for over 20 years, catering to those looking for support before, during and/or after their workout
FAST-ABSORBING whey protein with whey protein isolate as the main ingredient helps build muscle and helps with muscle recovery
Contains naturally-occurring BCAAs and GLUTAMINE
LOW IN SUGAR and fat

Bestseller No. 2

BULK POWDERS Pure Whey Protein Powder Shake, Vanilla, 1 kg

Premium, high quality whey protein powder from a leading sports nutrition brand
Provides 22 g of protein per serving and is low in sugar. Instantised for lump-free mixing
Rich in Glutamine and BCAA; essential amino acids
Ideal for anyone looking to increase their protein intake alongside a healthy, balanced diet
Available in a wide range of flavours and sizes

Bestseller No. 3

Optimum Nutrition Serious Mass Protein Powder High Calorie Mass Gainer with Vitamins, Creatine Monohydrate and Glutamine, Strawberry, 8 Servings, 2.73 kg, Packaging May Vary

PACKAGING MAY VARY: New look, with the same trusted Quality
Mass gainer with whopping 1250 CALORIES and 50 g of PROTEIN per serving. Contains less than 5 g fat
Comes as an instantised powder. Mix with fruit or nut butters for a tasty and calorific post-workout drink or take between meals to ENCOURAGE MUSCLE GROWTH
PROUDLY CONTAINS NO ADDED SUGAR: Boasts 24 vitamins and minerals per serving
GREAT VALUE FOR MONEY. Serious Mass protein powder delivers a high-calorie content and quality protein at competitive rates

Bestseller No. 4

UFIT High 22g Protein Shake, No Added Sugar, Low Fat – Iced Latte Flavour Ready To Drink (Pack of 8 x 310ml)

22g High Protein
No Added Sugar
100% Arabica Coffee
113mg Natural Caffeine
Vitamins & Minerals

SaleBestseller No. 5

USN Muscle Fuel Anabolic Chocolate 2KG, Performance Boosting Muscle Gain Protein Shake Powder

All in one muscle-building shake: USN Muscle Fuel Anabolic Protein Shake is an all-in-one muscle gain protein powder with 55 g of protein per serving that tastes great
Increase physical performance: USN mass gainer protein and creatine mix increases physical performance in successive short bursts of high intensity exercise
Fuel recovery: Reduce recovery time with the 77 g of carbohydrate found in our all-in-one mass gainer
5 different protein sources: Our Muscle Fuel Anabolic protein powder contains protein from 5 different sources to ensure optimal protein absorption
Industry-leading nutrition: USN has been a leading Sports Nutrition brand that provides outstanding protein powders and supplements for over 20 years

You can see that protein can be super beneficial for a runner. Whether it’s hitting a certain number of grams within your diet or adding in a few protein shakes; the benefits can be great.

Not only can you increase recovery, but you can improve your performance this way as well.

Use the above suggestions for your total protein and find a way to schedule the intake within your day.

If you find some gaps that you are having a hard time hitting, throw in some protein shakes here and there!

What To Eat Before a Long Run for Dynamite Results

Published on April 14, 2020 By Thomas Watson

Long runs are a staple of any good distance running training plan – but knowing how to fuel them, or what to eat before a long run, can be tricky.

It’s especially hard if your long run is first thing in the morning, right after rolling out of bed.

It’s common to perform shorter early morning runs on an empty stomach (though I recommend always having at least a banana). But when you’re heading out for more than an hour, you really need to prime your body with some fuel a while before you begin your exercise.

Being properly fuelled before a long run means your glycogen stores are topped up (those are basically your muscles’ source of energy as you run). Not having sufficient glycogen means you’re much more likely to bonk / hit the wall!

And your fueling can start the night before your long run – all those carbs can top up your stores, helping you run further.

Let’s look at how to eat before a long run!

Long Run Fuelling and Digestion Explained

During long runs, most of our energy comes from carbohydrates. Our bodies convert these to glycogen, which is stored in the muscles and liver – ready to power our workout.

The longer we run, the more we deplete these glycogen stores. That’s why it’s important to both . . .

i) load up on carbs before our run, and
ii) top up our carbs during our run.

It’s also important to understand the role digestion plays when planning our long run nutrition.

The problem is, digestion can be difficult during a long run. During prolonged exercise, blood is diverted away from the internal organs and is pushed to the large muscle groups.

The longer you run for, the longer your internal organs have diminished blood flow. That’s why it’s so common to suffer from GI problems on long races.

So it’s important that we consume the majority of our fuel at least 1-2 hours before our long run, and that anything we eat during the run is easy to digest. Having some food in the stomach promotes blood flow, reducing the probability of discomfrt and GI issues.

What To Eat The Night Before a Long Run

While it’s not essential to be fuelling the night before a long run, it can serve as an opportunity to top-up some of those carbohydrate reserves – so your fully fuelled the next morning.

I recommend eating a carb-rich dinner, though no need to eat a bigger-than-normal serving size.

Aim for 60% carbs, 20% protein, 20% fat.

An easy option is a pasta dish; I often opt for spaghetti in a home-cooked tomato sauce.

This way I’m getting a good loading of carbs, while keeping things healthy.

Other night-before meal ideas include;

Chicken casserole with potatoes
Stuffed bell peppers with rice
Quesadillas
Stir fry with meat
Thai curry

The key points for this meal are to:

Don’t over-eat.
Eat early (rather than later).
Choose something you know you’ll digest easily.
Stick to minimally-processed whole foods (as opposed to processed / ready meals).
Keep portion size normal, just choose a high-carb recipe.

You’ll also want to avoid alcohol and caffeine the evening before a long run.

What To Eat Before a Long Run in the Morning

The best way to fuel a long run is to eat a 200-300 calorie meal, 1-2 hours before you start running.

Unfortunately this stays true even if you’re going for a dawn session.

In other words, you should wake up 1-2 hours before your run to have a meal.

Although this might be more painful to schedule, your body will thank you for it during your run – and you’ll definitely notice the difference in your performance.

The best food to eat before a long run is typically anything carb-based which you know your body likes.

So…what to eat before a long run?

Popular ideas include things like:

Oatmeal
Peanut butter
Bananas
Bagels
Fruit
Breads
Honey packets

In other words, look for simple foods, high in carbs, that you enjoy eating.

For me, that’s a big bowl of porridge (just oats and water) and a huge spoon of peanut butter dunked in the middle.

Getting these carbs into your system 1-2 hours before your run is the best pre long run meal you could have.

It starts topping up those glycogen reserves and gets the digestive system going.

And don’t forget your sports nutrition too!

I recommend taking a gel or sports drink 15 minutes before you start your long run, then again for every 30-45 minutes of exercise.

These easy-to-digest snacks keep your fuel stores topped up!

Follow a Meal Plan For Success (Our’s is FREE)

Struggling with run training nutrition?

Need more ideas for what to eat before a long run?

Why not grab a copy of our FREE marathon training meal plan?

It includes 4 weeks of recipe ideas (with veggie options) and guides on how to eat well during run training.

Even if you’re not in marathon training mode, you can check out the meal ideas – all for free!

What To Eat Before a Half Marathon + FREE 4-week meal plan

Published on April 9, 2020 By Thomas Watson

Knowing how to fuel, or what to eat before a half marathon is an essential part of your race day performance.

Your body can store energy in the form of glycogen in your muscles and liver, so ensuring you’ve got these reserves topped up means you’re more likely to do well in your half marathon!

Carb-loading (stocking up on carbohydrates in the days before a race) isn’t necessary for shorter race distances like 5k or 10k; but once you’re running for over 90 minutes, you need to start thinking about that fuel.

In this post, I’m going to break down what you should be eating…

the week before your half marathon
the day before your half marathon
the night before your half marathon
the morning of your half marathon
during your half marathon
and after your half marathon!

Many runners give themselves a huge disadvantage by training hard for several months, only to not fuel properly in the weeks, days, and hours before their big race..

I remember my first half marathon well; I didn’t modify my diet prior to the race, instead, I just relied on the sports drink given out at the aid stations.

And boy, did I feel it. I bonked – hitting the wall – around the 11 mile mark, and wanted to quit right there.

For my next half marathon, I actually prepared.

I did some research on what to eat before a half marathon and began eating pasta and loading up on carbs in the days leading up to the race.

On race day I had a big smoothie for breakfast, then I chugged a couple of sports gels on the route.

My formula wasn’t perfect, but … what a difference – I felt good for the entire 13.1 miles, and finished strong.

I was actually able to enjoy the race.

Since then, I’ve gone on to research race nutrition and work with nutritionists – and have captured the best practices in this article!

Ready to learn how to fuel before a half marathon?

Let’s jump in!

The Role of Carbohydrates In Race Preparation

During exercise, our body pulls fuel from two macronutrient sources – carbohydrates and fat.

Typically, carbohydrates are more readily-available and quicker to convert to energy. Also the harder we’re exerting ourselves, the higher % of our energy comes from stored carbohydrates.

Carbs are stored in our muscles and liver before being converted to energy. Once those stores are completely depleted, the body is forced to turn to converting fat to supply all our energy needs.

This is often an inefficient process, and explains why so many runners ‘hit the wall’ or bonk – they’ve run out of readily-available carbs, and their bodies can’t convert fat to energy fast enough.

That’s why it’s important to both:

ensure your carb reserves are fully-stocked before your race
continuously top them up as you run.

Let’s look at how to do this effectively…

What To Eat The Week Before a Half Marathon

Your carbo-loading should begin around 3 days before your half marathon; this is enough time for you to properly fill up those reserve tanks to get you through your 13.1 miles.

As your half marathon approaches, you want to start to think about how you can be adding in extra carbs to your diet.

You can’t do all your carb-loading in a single sitting – it’s got to be spread out over a few days.

It’s recommended that you consume around 4 grams of carbs for every pound of body weight, each day. So if you’re a 150-pound runner, for example, you’d be aiming for 600 grams of carbohydrates every day.

But unless you’re willing to bust out a spreadsheet, you’re probably unlikely to track your exact carb consumption.

So what would this look like?

Here’s an example day:

Breakfast of porridge oats with forest fruits and a glass of OJ, or a loaded breakfast smoothie.

Mid-morning snack: bagel with salmon and cream cheese

Lunch: Pasta with vegetables in a light dressing (minimal oil)

Dinner: A sweet potato with guacamole and side salad.

By the way, for more meal plan ideas ,you can grab a free copy of our downloadable Marathon Meal Plans guide for more meal ideas!

You’ll notice that the portion sizes don’t necessarily increase; instead, we’re just focussing on increasing the ratio of carbs in your diet.

Likewise, the mid-morning snack might not be something you normally do – but it’s a great way to top up those carb levels without overeating.

Some more things to consider in the days leading up to your half marathon:

Prioritise sleep. Your energy levels on a given day are related to your sleep quality over the past several days, so to ensure you’re well-rested on race day hit the hay early!

Reduce or cut out caffeine. Related to sleep quality and energy levels, consider limiting your caffeine intake in the days leading up to your half marathon. As a minimum, cut out any post-lunch coffees. But feel free to take a coffee on race day, it can aid your performance!

What To Eat The Day Before a Half Marathon

If you’ve been carb-loading for a few days already, the day before your marathon should be no different.

Aim to have meals with high carbohydrate content such as pasta, rice, oatmeal, bread, yoghurt, and pancakes.

Just don’t overeat – the gastrointestinal stress it can cause won’t do you any favours.

Instead, stick to 4 reasonably-portioned meals per day (sneak in that mid-day snack).

Also, careful with your caffeine intake today; tonight you’ll likely have the pre-race jitters, no need to make them worse by adding some coffee brain to the mix!

Likewise, avoid alcohol completely today – it’s effects can have an impact on your half marathon performance. Save it for your post-race beer.

What To Eat The Night Before a Half Marathon

The pre-race evening meal is a key component in planning what to eat before a marathon.

By now, you should be well loaded with carbohydrates to fuel you through your 13.1 miles!

You still want to have a carb-rich meal, but on the night before your half marathon, you want to keep the portion size relatively small, and eat early.

This means you’ll digest the meal well and wake up slightly hungry; as opposed to over-eating and having your body process the food all night.

I normally opt for something like a medium-sized bowl of pasta with pesto and cheese. It’s something I know I can digest fairly easily and won’t sit in my stomach for hours on end.

Pasta parties used to be a thing the night before a race – the truth is that many runners simply ate too much pasta, overloading their body the night before their race.

Carb-loading needs to be spread out evenly over 3-4 days in order to fill those reserves in a sustainable way.

waking up what to eat before a half marathon

What To Eat The Morning Before a Half Marathon

You’ve made it to race day!

But wait – the carb-loading hasn’t quite finished yet!

You want to eat a light meal 3 hours before your half marathon begins, comprising of around 150 grams of carbs.

This might be some oatmeal with a nut butter mixed in, or a bagel and yoghurt.

If you have an early morning race, you still need to do this – set an alarm, eat breakfast, go and lie down again.

And at the start line? Another key point in what to eat before a half marathon.

You want to consume one more hit of carbs 30-45 minutes before the start time.

Keep this simple – stick to sports nutrition such as energy gels, sports drink, chews, or trail mix.

What To Eat During a Half Marathon

During your half marathon, your goal is to keep topping up your carb levels so they don’t bottom out – otherwise you’ll bonk, or hit the wall.

The best way to do this is with sports nutrition products such as energy gels, chews, and sports drinks – consume one every 30-45 minutes in order to add to those energy levels.

Remember it’s important that you don’t eat anything on race day that you haven’t trialed during training.

Everyone’s body reacts differently to sports nutrition, and some people simply can’t stomach gels so have to find an alternative product – like jelly beans or trail mix – that they can handle.

Good luck – and remember to keep topping up!

What To Eat After A Half Marathon

From the moment you cross the finish line, your body is actively seeking nutrition to kick-start the recovery process.

It may not be the first thing on your mind as you receive your medal, but you have a window of around 60 minutes in which to maximise your recovery by eating something.

Your muscles are primed to receive nutrients at this point – so consuming a mixture of carbohydrates and protein can really help kick-start the recovery process.

And while beer and burgers may be the obvious post-race meal option, remember to consume plenty of water and try to eat (relatively) healthily for a rapid recovery!

Looking for more guidance on what to eat before a half marathon?

Check out our meal plans- they’re free, and an INSTANT download!