Feel strong. Recover faster. Run with confidence.
Whether you’re training for your first 3K or looking to hit a personal best, fueling your body properly is key. Here’s how to eat and hydrate to support your training and feel great on race day.
Core Principles for Runner Nutrition
1. Prioritize Carbohydrates
Carbohydrates are your body’s primary energy source for running. Include complex carbs like oats, whole grains, fruits, and starchy vegetables in your meals. Before your runs, choose simple, easy-to-digest carbs for quick energy, like bananas, toast, or rice.
2. Include Protein Daily
Protein helps rebuild and strengthen muscles. Make sure each meal includes a source of protein such as eggs, lean meats, dairy, tofu, beans, or protein shakes.
3. Add Healthy Fats
Fats support long-term energy and overall wellness. Include healthy fats from nuts, seeds, avocado, olive oil, and fatty fish like salmon throughout the week.
4. Stay Hydrated
Hydration is essential for performance and recovery. Drink water regularly during the day, especially leading up to afternoon training sessions or the event itself. For long or hot runs, consider electrolyte drinks to replace lost sodium and potassium.
Timing Your Nutrition for an Afternoon Run
Morning of the Run
Start the day with a balanced breakfast that includes carbs, protein, and some healthy fats. For example:
Oatmeal with berries and a spoon of almond butter
Whole grain toast with eggs and avocado
Yogurt with granola and fruit
1–2 Hours Before the Run
Have a small, easily digestible snack rich in carbs and low in fat and fiber:
Banana with a bit of nut butter
Energy bar or granola
Rice cake with honey
Applesauce and crackers
Avoid heavy or unfamiliar foods in the hours leading up to the run to minimize stomach discomfort.
After the Run
Refuel within an hour to support muscle recovery:
Smoothie with fruit, milk or dairy-free alternative, and protein powder
Wrap or bowl with grains, protein, and vegetables
Chocolate milk and a banana
Tuna sandwich on whole grain bread
Smart Habits for Every Runner
Eat whole, minimally processed foods whenever possible
Don’t skip meals, especially after training
Test race-day meals and snacks during training to see what works best for you
Keep nutritious snacks on hand to stay fueled throughout the day
Adjust portions to match your training load, more intense days may require more calories
Enjoy your food! Running and fueling should feel good, not restrictive
