What is the best thing to eat for runners?

October 14, 2025 •

5 min read

According to Johns Hopkins Medicine, distance runners need a diet rich in carbohydrates for endurance, often requiring more than casual athletes. Choosing what is the best thing to eat for runners involves understanding the timing and balance of macronutrients to fuel runs and aid recovery effectively, preventing the dreaded 'wall' and supporting muscle repair.

Quick Summary

This article details optimal nutrition strategies for runners, covering essential macronutrients like carbohydrates, proteins, and fats. It provides guidance on fueling before, during, and after runs, suggesting specific foods and balancing nutrients for peak performance and faster recovery.

Key Points

Timing is Crucial: Eat easily digestible carbs 30-60 minutes before a run for quick energy, and a balanced meal 2-4 hours before longer efforts.
Carbs are King: Carbohydrates are the primary fuel source for runners, essential for maintaining energy levels and preventing fatigue.
Prioritize Recovery with Protein: Post-run, consume a mix of carbs and protein within 30-60 minutes to replenish glycogen stores and repair muscles.
Include Healthy Fats: Incorporate healthy fats from sources like avocado and nuts into your daily diet for sustained energy and overall health, but avoid right before a run.
Hydrate Consistently: Drink plenty of water and electrolyte drinks throughout the day, especially during longer runs and in hotter weather.
Don't Fear Food on Long Runs: For runs over 90 minutes, consume 30-60 grams of carbs per hour via gels, chews, or whole foods to prevent 'hitting the wall'.
Balance Your Macronutrients: Aim for a balanced diet that includes all three macronutrients—carbohydrates, protein, and healthy fats—for optimal performance and recovery.
Listen to Your Body: Individual needs vary based on age, gender, and training level. Experiment to find what foods and timing work best for you without causing GI distress.

Optimal Fueling Strategies for Runners

For runners, the question of what is the best thing to eat for runners isn't about a single food, but a comprehensive strategy involving macronutrients, timing, and hydration. A runner's diet should be a balanced composition of carbohydrates, protein, and healthy fats, strategically consumed to maximize performance, accelerate recovery, and prevent injury. This guide explores the specifics of a runner's diet, providing actionable tips for all stages of your run.

The Role of Macronutrients

Carbohydrates: The Primary Fuel Source

Carbohydrates are the engine that powers a runner's performance, as the body converts them into glucose and stores them as glycogen in the liver and muscles. For any run lasting longer than an hour, carbohydrate stores are heavily relied upon. Without sufficient glycogen, runners can experience a significant drop in energy, often called 'hitting the wall'. The amount of carbs needed depends on the intensity and duration of your training. For runs over 60-90 minutes, topping up carbohydrate stores is crucial.

Complex Carbohydrates: Foods like oats, whole-grain pasta, brown rice, sweet potatoes, and beans provide a slow, sustained release of energy, ideal for pre-run meals.
Simple Carbohydrates: For quick energy boosts, especially during longer runs, options include bananas, dried fruit, or sports gels. These provide easily digestible glucose to prevent energy crashes.

Protein: The Repair and Recovery Nutrient

While not a primary energy source, protein is vital for muscle repair and building after a run. After intense exercise, muscle fibers experience microscopic damage, and protein provides the necessary amino acids to repair and rebuild them, leading to stronger muscles. Timely protein intake post-run is key to a faster recovery.

Lean Protein: Sources like lean meat, fish, eggs, dairy, tofu, and legumes offer high-quality protein without excessive saturated fats.
Recovery Timing: Consume a mix of carbohydrates and protein within 30-60 minutes after a run to maximize glycogen replenishment and muscle repair.

Healthy Fats: Long-Term Energy and Health

Healthy fats are an important secondary fuel source, especially for long-distance efforts, and also aid in nutrient absorption and hormone production. Including healthy fats in your daily diet is important for overall health and sustained energy.

Sources of Healthy Fats: Include avocados, nuts, seeds, nut butters, and fatty fish like salmon.
Avoid Before Runs: High-fat foods can slow digestion and cause stomach discomfort if eaten too close to a run.

Timing Your Nutrition

Before a Run: For an early morning jog, a small, easily digestible snack like a banana or some toast with nut butter works well. For longer efforts later in the day, a full meal rich in complex carbs, moderate protein, and low fat 2-4 hours prior is recommended.
During a Long Run: For efforts exceeding 60-90 minutes, consume 30-60 grams of carbohydrates per hour. This can come from gels, chews, or natural sources like dates or fruit snacks.
After a Run: The recovery window is crucial. A combination of carbs and protein within 30 minutes to an hour post-run is ideal. Examples include chocolate milk, a smoothie with protein, or Greek yogurt with berries. Follow up with a balanced meal 2-3 hours later.

Comparing Pre-Run Fueling Strategies


Meal Timing	Goal	Example Foods	Notes
30-60 mins pre-run	Quick, easily digestible energy	Banana, applesauce, a handful of pretzels	Avoid high-fiber or high-fat foods to prevent GI distress.
1-2 hours pre-run	Moderate energy and nutrient intake	Oatmeal with fruit, toast with peanut butter, yogurt	Balance carbs and protein for sustained release.
2-4 hours pre-run	Full meal for long-duration fuel	Whole-wheat pasta with lean protein, chicken and rice with vegetables	Allows ample time for digestion and glycogen storage.

Conclusion

The most effective nutritional plan for a runner is a balanced one that caters to the specific demands of their training schedule. Focusing on nutrient-dense carbohydrates, adequate protein for muscle repair, and healthy fats for long-term energy will provide the necessary fuel for both performance and recovery. Understanding the timing of your meals and snacks—before, during, and after your run—is just as important as the foods themselves. By paying attention to these details and listening to your body, you can create a personalized and sustainable diet that supports your running goals and overall well-being. For personalized advice, consider consulting a sports nutritionist for tailored recommendations.

Key Foods for a Runner's Diet

Here is a quick reference list of highly beneficial foods for runners to integrate into their meal plan.

Sweet Potatoes: Excellent source of complex carbohydrates, potassium, and vitamins A and C.
Oats: A low-glycemic, fiber-rich whole grain that provides slow-release energy, perfect for a pre-run breakfast.
Bananas: Quick-digesting carbs and a great source of potassium, which helps prevent muscle cramps.
Lean Beef: A key source of iron, which is essential for oxygen transport, and high-quality protein.
Eggs: Nutrient-rich protein source containing all nine essential amino acids for muscle repair.
Greek Yogurt: Provides an optimal carbohydrate-to-protein ratio for post-run recovery and supports gut health with probiotics.
Salmon: Rich in anti-inflammatory omega-3 fatty acids that help combat muscle soreness and speed recovery.
Berries: High in antioxidants, berries help reduce exercise-induced inflammation.

Example Daily Meal Plan for a Runner

This sample plan demonstrates how to incorporate the recommended foods throughout a training day.

Breakfast (pre-run): Oatmeal topped with banana slices, walnuts, and a drizzle of honey.
Post-Run Snack (within 30-60 mins): Smoothie with Greek yogurt, mixed berries, and a scoop of protein powder.
Lunch: Salad with mixed greens, grilled chicken, and avocado, drizzled with olive oil.
Dinner: Baked sweet potato topped with black beans and lean ground turkey, served with a side of steamed broccoli.
Evening Snack: A small handful of almonds and a few dried dates.

How to Adapt Your Diet for Different Training Levels

Runners training for a marathon have different needs than those jogging casually. Long-distance athletes often require higher carbohydrate intake, known as 'carb-loading,' in the days leading up to an event. Meanwhile, casual runners can focus more on a consistently balanced daily diet. Listening to your body and adjusting your fuel intake based on training volume is key. For more in-depth nutritional guidance tailored to your fitness goals, a registered sports dietitian can offer a personalized plan. Expert Advice from REI provides additional insights into creating a comprehensive fueling plan.

Frequently Asked Questions

For runs, a snack of 100-300 calories consisting of simple, easily digestible carbohydrates, such as a banana, applesauce, or pretzels, is best, consumed 30-60 minutes beforehand.

Carbohydrates are a runner's primary energy source. They are converted to glucose and stored as glycogen in muscles and the liver, providing the fuel needed for high-intensity and long-distance running.

Within 30-60 minutes post-run, consume a snack or meal with a 3:1 ratio of carbohydrates to protein to replenish glycogen and aid muscle repair. Options include chocolate milk, a protein smoothie with fruit, or Greek yogurt with berries.

Healthy fats are an essential part of a runner's diet, providing sustained energy for long-duration runs, aiding in nutrient absorption, and supporting hormone function. Good sources include nuts, avocados, and oily fish.

For runs longer than 60-90 minutes, it's recommended to consume 30-60 grams of carbohydrates per hour to maintain energy levels and prevent fatigue.

Avoid high-fat, high-fiber, and spicy foods immediately before a race. These can slow down digestion and cause gastrointestinal distress, such as cramping or bloating.

Most runners can get the necessary nutrients from a balanced diet. However, some may need supplements for specific micronutrients like iron or vitamin D, especially those on a plant-based diet. Consult a healthcare professional before starting supplements.

Proper hydration is critical for performance and preventing cramping. Runners should drink water and electrolytes consistently before, during, and after runs, especially in hot weather, to replace lost fluids.

Carb-loading is primarily beneficial for long-distance events like marathons, helping to maximize glycogen stores. It is not typically necessary for casual runners who maintain a balanced diet.

Chocolate milk provides an excellent carbohydrate-to-protein ratio for recovery, along with electrolytes like sodium and potassium, helping to replenish energy stores and rehydrate the body effectively.