For runners, the question of what is the best thing for energy when running has a definitive answer rooted in exercise science: carbohydrates. While your body can use fat for energy at lower intensities, carbs are the most efficient fuel for moderate to high-intensity efforts. A consistent and well-practiced fueling strategy is the key to preventing the dreaded "bonk"—the sudden and complete depletion of your energy stores. This guide will walk you through the science of fueling and provide a roadmap for your next run.
The Science of Fueling: Why Carbohydrates are King
When you run, your muscles rely on a readily available energy source primarily from glucose, stored as glycogen. This is the body's preferred fuel for high-intensity movement due to its quick access and efficiency. However, these glycogen stores are limited and typically last only 60 to 90 minutes during intense exercise. Once depleted, the body relies more on less efficient fat-burning, causing you to slow down. Supplementing with easily digestible carbs during longer runs helps delay this depletion and maintain performance.
Timing Your Fuel: When to Eat for Maximum Performance
Effective fueling depends on timing, encompassing pre-run, mid-run, and post-run strategies.
Before Your Run
- For long runs (over 60-75 minutes): Consume a carbohydrate-rich, low-fiber, and low-fat meal 2 to 4 hours prior. This aids digestion and replenishes glycogen. Examples include a bagel with nut butter or oatmeal with fruit.
- For shorter runs: A small, easily digestible carbohydrate snack 30 to 60 minutes beforehand provides a quick energy boost. A banana or a few dates are good options.
During Your Run
- For runs over 60 minutes: Carbohydrate intake is needed to sustain energy. The general guideline is 30 to 60 grams of carbohydrates per hour.
- Start fueling early: Begin within the first 30 minutes and continue with small, regular intake every 15 to 30 minutes.
- Individual needs vary: Experiment during training to determine the amount your stomach can tolerate. Longer endurance events (2.5+ hours) may allow for higher intake, potentially 60 to 90 grams per hour, especially with a mix of glucose and fructose.
Types of Fuel: A Comparison of Options
Numerous options exist for fueling during a run. Finding what works best for you through trial and error in training is vital.
| Fuel Type | Digestion Speed | Convenience | Best For | Considerations | Carb Content (Example) |
|---|---|---|---|---|---|
| Energy Gels | Very Fast | High (compact) | Long runs, racing | Can cause stomach upset; best taken with water | ~20-30g per gel |
| Energy Chews | Fast | High (pocketable) | Long runs, racing | Similar to gels but chewable; requires hydration | ~20-30g per serving |
| Sports Drinks | Fast | Medium (hydration source) | All runs over 60 min | Balances hydration, carbs, and electrolytes; can feel sloshy | ~14g per 8oz at 6% concentration |
| Whole Foods | Medium | Medium (can be messy) | Slower, longer efforts | Natural, can be easier on the gut, provides more nutrients | Banana (~25g), Dates (~16g/date) |
| Carb Bars | Slow-Medium | Medium (requires chewing) | Slower, longer efforts | Filling, good for preventing hunger, requires hydration | ~40-60g per bar |
The Critical Role of Hydration and Electrolytes
Proper hydration is essential for running performance. Even slight dehydration can impair endurance, increase fatigue, and raise body temperature.
- Electrolyte Replacement: Sweating leads to the loss of electrolytes, particularly sodium. Replacing these is crucial for maintaining fluid balance and muscle function. Sports drinks, electrolyte tablets, or salt capsules can help. Individuals who sweat heavily need to be especially mindful of this.
- Avoid Overhydration: While dehydration is a concern, excessive water intake can lead to hyponatremia (dangerously low blood sodium). Drinking to thirst is a good general guideline, but also consider your sweat rate and environmental conditions to adjust intake. For runs under an hour, water is usually sufficient; for longer efforts, sports drinks with electrolytes are beneficial.
Creating Your Personalized Fueling Strategy
Personalization is key. Your ideal strategy depends on your individual body, intensity, and preferences. Use training runs to experiment and refine your approach.
- Train your gut: By practicing with different fuels during training, your digestive system adapts to handling intake during exercise, reducing the risk of gastrointestinal issues on race day.
- Track your results: Keep a log of what and when you ate and how you felt. This information is valuable for developing a successful strategy.
- Be consistent: Once you find a fueling plan that works, stick with it. Race day is not the time to try something new.
Conclusion: The Simple Answer
In summary, the best thing for energy when running is a strategic, personalized fueling plan focused on carbohydrates, consistently practiced in training. For runs over an hour, aim for 30-60 grams of carbs per hour from tested sources like gels, chews, or whole foods. Combine this with proper hydration, including electrolytes, for sustained performance and recovery. Smart fueling allows you to run stronger, longer, and feel better.
Your 30-Second Guide to Running Fueling
- Pre-run meal: 2-4 hours before, high in carbs, low in fiber/fat.
- Short run snack: <60 mins before, easily digested carbs like a banana.
- Mid-run fuel: For runs >60 mins, 30-60g carbs/hour consistently.
- Hydration: Water is fine for short runs; add electrolytes for long runs.
- Recovery: Post-run, eat carbs + protein within 30-45 minutes to refuel.
- Practice: Experiment with fuels during training, not race day.
Authority Link
For more detailed scientific information on sports nutrition, consult the Gatorade Sports Science Institute: https://www.gssiweb.org/
