What is good fuel for a run? Your comprehensive nutrition guide

December 17, 2025 •

4 min read

According to research, runners who meet their carbohydrate fueling guidelines are significantly more likely to achieve faster race times. This shows why understanding what is good fuel for a run is crucial for performance, recovery, and overall enjoyment of the sport. Fueling properly is more than just eating; it is a strategic process that gives your body the energy it needs to perform at its best.

Quick Summary

Optimal running nutrition involves selecting specific foods and timing their intake strategically for different workout phases. A balanced approach ensures sustained energy from carbohydrates, efficient muscle repair from protein, and proper hydration with electrolytes. Fine-tuning your fueling strategy for runs of varying intensity and duration can significantly enhance both performance and recovery.

Key Points

Carbohydrates are King: Your body's most efficient fuel for running is glycogen, which comes from carbohydrates. They are non-negotiable for endurance athletes.
Timing is Everything: Eat a full meal 2-3 hours before a long run and a light carb snack 30-60 minutes before any run to top off energy stores.
Recovery is Key: Consume a carb-protein snack or meal within 30-60 minutes after a run to replenish glycogen and repair muscles effectively.
Don't Forget the Electrolytes: For runs over 60 minutes or in hot weather, supplement your hydration with electrolytes to replace lost minerals and prevent cramping.
Practice Your Fueling: Don't try new fueling strategies or products on race day. Use your training runs to test what works best for your body.
Listen to Your Body: While general guidelines exist, every runner is different. Pay attention to how your body responds to various foods and hydration strategies.

Understanding the Role of Macronutrients

Your body relies on three main macronutrients for energy: carbohydrates, proteins, and fats. For runners, the proportion and timing of these nutrients are critical for different aspects of training and recovery.

Carbohydrates: The Runner's Primary Fuel

Carbohydrates are stored in your muscles and liver as glycogen and are your body's most efficient energy source. During moderate- to high-intensity exercise like running, your body prefers to burn glycogen for fuel. For endurance runs, your glycogen stores can become depleted, leading to the infamous 'wall' or 'bonking.' Consuming enough carbohydrates is therefore non-negotiable for anyone logging significant mileage. High-quality carbohydrate sources include fruits, whole grains, and starchy vegetables.

Protein: Essential for Repair and Recovery

While not a primary fuel source during a run, protein is vital for muscle growth and repair after exercise. Consuming protein post-run helps rebuild the muscle tissues that undergo microtrauma during a hard workout. A sufficient supply of amino acids from protein is essential for recovery, especially for runners who want to build strength and prevent injury. Good sources of protein include lean meats, poultry, fish, eggs, dairy, and legumes.

Fats: Fuel for Low-Intensity Efforts

Fats are your body's main energy source during low-to-moderate intensity activities. As your exercise intensity increases, your body relies more on carbs, but fat still plays a crucial background role. Healthy fats also aid in vitamin absorption, support hormone production, and provide satiety. Sources include avocados, nuts, seeds, and olive oil.

What to Eat Before a Run

The timing of your pre-run fuel depends on the length and intensity of your workout.

Pre-Run Meal (2-3 Hours Before)

For a longer run or a hard session, a full meal 2 to 3 hours beforehand provides ample time for digestion. This meal should focus on healthy carbohydrates with some protein, while being relatively low in fat and fiber to avoid stomach issues.

Meal Ideas:
- Oatmeal with fruit and nuts
- Toast with peanut butter and banana
- A bagel with cream cheese
- Pasta with a light, lean protein source

Pre-Run Snack (30-60 Minutes Before)

For shorter runs (under 60 minutes) or for a quick energy top-up, a small, easily digestible, carbohydrate-rich snack is best.

Snack Ideas:
- A banana
- Applesauce
- Pretzels or crackers
- Energy chews or a small sports gel

Fueling During Longer Runs (90+ minutes)

For any run lasting longer than 90 minutes, you need to replenish your carbohydrate stores mid-run to maintain energy levels and delay fatigue.

The Importance of Intra-Run Carbs

During sustained exercise, your body uses up its stored glycogen. Consuming carbohydrates mid-run helps to replenish this fuel, allowing you to sustain your effort. Most sports nutrition experts recommend consuming 30-60 grams of carbohydrates per hour for runs exceeding 90 minutes.

Mid-Run Fuel Options

Energy Gels: These are a concentrated source of carbohydrates for a quick energy boost. It's wise to practice with different gels during training to avoid stomach upset on race day.
Energy Chews: A convenient, solid alternative to gels, often with added electrolytes.
Sports Drinks: Provide both carbohydrates and electrolytes in a single liquid form, which can help with hydration and energy.
Real Food: Easily digestible options like dried fruit, fruit snacks, or even small pieces of pretzels can work for some runners.

The Critical Post-Run Recovery

What you consume immediately after a run is just as important as your pre-run meal. This recovery period is crucial for replenishing glycogen and repairing muscle tissue.

The 30-60 Minute Recovery Window

Your body is most receptive to restocking glycogen in the 30-60 minutes immediately following a run. This is the ideal time to ingest a snack or meal that combines both carbohydrates and protein, often in a ratio of 3:1 or 4:1 (carbs to protein).

The Four R's of Recovery

Runners Need recommends the 'Four R's' for a comprehensive recovery strategy:

Refuel: Consume a carbohydrate-rich snack or meal to replenish glycogen.
Rehydrate: Replace lost fluids with water or an electrolyte beverage.
Repair: Add a serving of protein to start muscle repair and adaptation.
Rest: Give your body time to recover; quality sleep is essential for muscle repair.

Recovery Food Examples

Chocolate milk
Yogurt with granola and berries
Smoothie with fruit, protein powder, and nut butter
Egg on whole-grain toast

Comparison Table: Fueling Strategy by Run Type


Run Type	Fueling Strategy	Key Macronutrients	Timing	Hydration	Notes
Short (<60 min)	Small, easy-to-digest carb snack.	Carbohydrates	30-60 min pre-run	Water only, if needed.	Hydrate well throughout the day.
Long (90+ min)	Carb-focused meal + snack. Intra-run carbs.	Carbohydrates, Protein, Fat	Meal: 2-3 hrs pre-run. Snack: 30-60 min pre-run. Carbs: every hr during.	Water + Electrolytes (for longer runs).	Practice intra-run fueling during training.
Post-Run Recovery	Carb + Protein snack/meal.	Carbohydrates, Protein	30-60 min post-run	Rehydrate aggressively.	Don't forget the 'Four R's' of recovery.

Hydration: Your Other Essential Fuel

Hydration is just as important as solid food for runners. Dehydration can significantly impact performance, energy levels, and overall health. For runs longer than an hour, or in hot and humid conditions, replacing electrolytes lost through sweat is crucial to prevent cramping and fatigue. A personalized hydration plan is recommended, and you can determine your individual sweat rate by weighing yourself before and after a run.

For more detailed information on post-race fueling strategies, a reputable source is Runner's World: What to Eat After a Marathon.

Conclusion: Fuel Your Way to the Finish Line

Choosing the right fuel for a run is a dynamic process that depends on the distance, intensity, and environmental conditions. By understanding the role of each macronutrient and timing your intake strategically, you can optimize your energy, support muscle recovery, and avoid common fueling mistakes. The most effective approach is to experiment with different foods and strategies during your training to discover what works best for your body, ensuring you feel strong and energetic from start to finish.

Ultimately, a well-fueled runner is a stronger, more resilient, and healthier runner. Prioritise a balanced diet, listen to your body, and you will set yourself up for consistent performance and long-term success.

Frequently Asked Questions

For short, low-intensity runs (around 20-30 minutes), running on an empty stomach may be acceptable. However, for longer or more intense workouts, your performance will likely suffer due to low energy stores. Having a small, carbohydrate-rich snack beforehand is generally recommended.

Yes, bananas are excellent pre-run fuel. They provide easily digestible carbohydrates for quick energy and are a good source of potassium, which is important for muscle function.

For optimal post-run recovery, a ratio of approximately 3:1 or 4:1 carbohydrates to protein is recommended. This combination is effective for replenishing glycogen stores and repairing muscle tissue.

As a guideline, drink about 500ml of water two hours before running. During the run, aim for small, regular sips. After your run, replace lost fluids; a good rule is 1.5 litres for every kilo of weight lost.

Energy gels are not necessary for shorter runs (less than 90 minutes). For longer endurance efforts, they are a convenient way to get a concentrated dose of carbohydrates. For shorter runs, a small snack or plain water is often sufficient.

Runners should not avoid fat entirely. Healthy fats are important for energy, vitamin absorption, and hormone production. The key is to consume them in moderation and avoid high-fat foods immediately before a run, as they can cause digestive issues.

The 'Four R's' of recovery are: Refuel (with carbs), Rehydrate (with fluids/electrolytes), Repair (with protein), and Rest (for muscle repair and adaptation).