Decoding an Elite Runner's Plate: What do elite long distance runners eat?

October 8, 2025 •

4 min read

According to Sports Dietitians Australia, elite athletes require specific and sufficient fuel to prevent fatigue and optimize their training adaptations. So, what do elite long distance runners eat to sustain grueling training schedules and achieve peak performance on race day? It's a precise, individualized science built on a foundation of macronutrient timing and careful hydration.

Quick Summary

Elite long-distance runners prioritize a carbohydrate-rich diet, precise fueling strategies before, during, and after runs, and strategic hydration. Their intake of protein, healthy fats, and micronutrients is carefully balanced to support intense training, enhance recovery, and maximize race day performance.

Key Points

Carb-Centric Fueling: Elite runners prioritize a high intake of carbohydrates to maximize their muscle glycogen stores, which is the primary fuel source for intense, long-duration running.
Timing is Everything: A precise fueling schedule involves specific pre-run, during-run (gels, chews, drinks), and post-run nutrition to maintain energy and kickstart recovery.
Strategic Carb Loading: In the 1-2 days before a race, runners increase carbohydrate intake (e.g., white pasta, rice, bagels) while reducing fiber and fats to ensure peak glycogen levels for the event.
Adequate Protein for Recovery: Consistent protein intake throughout the day, with a specific focus on the post-run window, helps repair muscle tissue and supports adaptation from training.
Constant Hydration: Beyond just drinking during the run, maintaining proper hydration and electrolyte balance continuously is crucial for overall performance and health.
Individualized Strategy: No single diet works for all elites; they test and refine their nutritional strategies during training to find what works best for their unique body and stomach.

The demanding nature of high-mileage training and race day competition requires a sophisticated approach to nutrition. Elite runners don't rely on random meals; their diet is a carefully choreographed strategy designed to maximize glycogen stores, repair muscles, and sustain energy. The cornerstone of this strategy is a high carbohydrate intake, complemented by consistent protein, healthy fats, and a constant focus on hydration.

The Cornerstone of an Elite Runner's Diet: Carbohydrates

Carbohydrates are the body's primary and most efficient source of fuel, especially during high-intensity endurance activities. For elite athletes running intense, long distances, the need for carbohydrates is significantly higher than for the general population. Their bodies depend on the glycogen stored in their muscles and liver to power their performance and delay fatigue. A typical elite runner's diet can see carbohydrates making up a significant percentage of their total daily caloric intake.

Fueling with Complex and Simple Carbs

Elite athletes strategically use different types of carbohydrates based on their timing around a workout. Complex carbohydrates, found in foods like whole grains, oats, and vegetables, are digested slowly and provide a sustained release of energy, forming the staple of their daily meals. Simple carbohydrates, broken down quickly for fast energy, are used right before and during a run.

The Art of Carbohydrate Loading

Before a major race, elite runners practice carb-loading, increasing carbohydrate intake significantly for 1-2 days to supersaturate muscles and liver with glycogen. To reduce GI issues during the race, they often switch from high-fiber complex carbs to easier-to-digest simple carbs during this period.

Building and Repairing with Protein

Protein is crucial for muscle repair and recovery after the micro-damage from prolonged running. Elite runners maintain a consistent intake of high-quality protein to support muscle protein synthesis, aiding faster recovery, muscle building, and injury prevention.

Timing Protein Intake for Recovery

Optimal recovery involves a post-run meal or snack combining carbohydrates and protein, ideally within 30-60 minutes. This combination effectively replenishes glycogen and jumpstarts muscle repair. Protein sources are consumed throughout the day.

Sources of Lean Protein

Lean protein sources include chicken, fish, eggs, and dairy for complete amino acids, and plant-based options like lentils, beans, tofu, and nuts.

The Role of Healthy Fats

Healthy fats provide a secondary, long-lasting energy source, particularly in ultra-endurance events. They also support hormone regulation, nutrient absorption, and reducing inflammation.

Fueling Strategy: Before, During, and After

Elite runners meticulously plan their fueling around training and races.

Pre-Run Fueling

2-3 Hours Before: Balanced meal focusing on carbs and some protein. Example: oatmeal with banana and nuts.
30-60 Minutes Before (long runs): Small, easily digestible, high-carb snack for quick energy. Example: banana.

During-Race Fueling

For events over 60-90 minutes, runners consume 30-60g of carbohydrates per hour using gels, chews, or sports drinks. Some athletes train to tolerate higher amounts.

Post-Run Recovery

Within 30-60 minutes post-run, refueling is critical.

Replenish: Carbohydrates (e.g., chocolate milk) to restock energy.
Repair: Protein (e.g., Greek yogurt) to aid muscle repair.
Example: A smoothie with fruit, Greek yogurt, and protein powder.

Hydration: The Often-Overlooked Nutrient

Proper hydration is essential for performance. Elite runners maintain hydration continuously, monitoring urine color. For runs over an hour or in heat, electrolytes from sports drinks, tablets, or salt capsules help replace lost minerals and prevent cramping.

Elite Runner Macronutrient Comparison


Aspect	Carbohydrates	Protein	Healthy Fats
Primary Role	Main energy source for high-intensity exercise; replenishes glycogen stores.	Muscle repair, rebuilding, and recovery; crucial for tissue adaptation.	Secondary energy source for long endurance; aid vitamin absorption and hormone regulation.
Intake (Training)	High; often up to 60% or more of daily calories, scaled to training volume.	Adequate; 1.2-1.6g per kg of body weight, distributed throughout the day.	Moderate; typically around 20% of daily calories, sourced from high-quality options.
Key Food Sources	Whole grains, pasta, oats, rice, sweet potatoes, fruits, bagels, gels, sports drinks.	Lean meats, fish, eggs, dairy, lentils, beans, tofu, protein powders.	Avocado, nuts, seeds, olive oil, nut butters, fatty fish like salmon.
Timing Focus	Pre-run (simple) for quick fuel, during-run (gels, chews), post-run (combo with protein).	Post-run for repair; consistent intake across meals for overall support.	Continuous intake through meals; not emphasized immediately before or during running.

A Look at an Elite Runner's Plate: Sample Meal Plan

While individual plans vary, a day of eating for an elite runner often includes:

Pre-Run (Morning): Oatmeal with banana and honey.
During Run (>1 hr): Energy gels and sports drink.
Post-Run (within 60 mins): Recovery shake.
Lunch: Chicken and quinoa bowl with vegetables.
Snack: Greek yogurt parfait.
Dinner: Salmon with roasted sweet potatoes and broccoli.
Evening Snack: Whole-grain toast with peanut butter.

The Need for Practicing Nutrition

Elite runners train their gut to tolerate specific fuel sources during training, using long runs as race day rehearsals. They experiment to find what works best and avoid trying new foods on race day to prevent GI issues. Strategies are adjusted for weather, distance, and intensity.

Conclusion: Food as a Competitive Advantage

For elite long-distance runners, nutrition is a performance-enhancing tool. What they eat involves strategic timing, macro balance, and individual adaptation. Prioritizing high carbohydrate intake, fueling during efforts, and focusing on post-run recovery turns their diet into a competitive advantage, allowing them to perform at the highest level.

Visit this comprehensive guide on fueling for a marathon for more expert tips and strategies.

Frequently Asked Questions

The primary macronutrient is carbohydrates, which serve as the main and most efficient energy source for high-intensity exercise like long-distance running. They are consumed strategically before, during, and after runs to fuel activity and replenish glycogen stores.

No, elite long-distance runners do not typically follow low-carb or ketogenic diets. Carbohydrates are the crucial fuel for their endurance activities, and restricting them would negatively impact their performance and recovery.

Carb loading is a strategy of increasing carbohydrate intake for 1-2 days before a major endurance event like a marathon. Elite runners do this to maximize their muscle and liver glycogen stores, providing a large reserve of fuel for race day.

Within 30-60 minutes after a long run, a runner should consume a snack or meal with a combination of carbohydrates and protein. This replenishes depleted glycogen stores and starts the muscle repair process. Examples include chocolate milk, a smoothie, or a lean meat sandwich.

During races lasting over an hour, elite runners consume easily digestible carbohydrates like energy gels, chews, or sports drinks. They typically aim for 30-60g of carbs per hour to sustain energy levels, often starting 30 minutes into the race.

Hydration is crucial for regulating body temperature, maintaining fluid balance, and facilitating nutrient transport. Elite runners stay hydrated continuously, not just during runs, and use electrolytes for longer, sweatier efforts to replace lost minerals.

To prevent gastrointestinal issues, elite runners avoid high-fiber foods, excessive fat, and spicy foods in the 24-48 hours leading up to a race. They stick to familiar, easily digestible foods.