Diet and nutrition are key not just for maintaining good health, but also to promote peak performance, for runners. Proper nutrition and hydration can make or break a workout or race, and affect how you feel, work, and think.
A runner's diet should consist of foods that are easy to digest, high in carbohydrates, and low in fiber. Some runners find that they can eat anything before a run, but others need to be more careful. If you're running more than an hour, you may need to eat during your run to keep your energy up. After a run, focus on replenishing your glycogen stores with carbohydrate-rich foods. One of the most common questions new runners have is what they should eat before, during, and after running. While everyone is different (so it's important to pay attention to how you feel and make adjustments), there are some basic guidelines for a runner's diet that can help you get started. A runner's diet should consist of foods that are easy to digest, high in carbohydrates, and low in fiber. Some runners find that they can eat anything before a run, but others need to be more careful. If you're running more than an hour, you may need to eat during your run to keep your energy up. After a run, focus on replenishing your glycogen stores with carbohydrate-rich foods.
Nutrients Runners Need
A balanced diet that includes all the essentials is necessary for healthy runners to have the energy they need.
Carbohydrates
Carbohydrates are the best source of energy for athletes and should make up 60-65% of their total calorie intake. However, this percentage may be higher or lower depending on the individual athlete.
Research has shown that our bodies work more efficiently with carbs than they do with proteins or fats for both quick and long-lasting energy.2 Good choices include:
- Fruit
- Potatoes
- Starchy vegetables
- Steamed or boiled rice
- Whole grain bread
- Whole grain pasta
Whole-grain foods are less processed and contain more of the nutrients the grain naturally provides. Choosing whole-grain pasta over white, for example, provides you with more nutrients, including B vitamins (niacin, thiamine, folate), fiber, zinc, iron, magnesium, and manganese. Whole grains also contain fiber, which can help you feel fuller longer.
Protein
Proteins are not only essential nutrients but also help in keeping you full for a longer duration, which eventually aids in weight loss.
The Institute of Medicine recommends that sedentary people aged 19 to 70 consume between 0.36 and 0.86 grams per pound of body weight. Protein should account for between 10 and 35 percent of your daily caloric intake, according to the United States Department of Agriculture. However, many exercise physiologists feel that a more accurate gauge of protein intake can be found by using a formula that takes into account an individual's weight. The Institute of Medicine has suggested that sedentary people aged 19 to 70 consume between 0.36 and 0.86 grams of protein per pound of their body weight.
Endurance athletes need more protein than sedentary individuals. Runners, especially those running long distances, should consume 1.2 to 1.4 grams of protein per kilogram of body weight per day.4 Try to concentrate on protein sources that are low in fat and cholesterol, such as:
Eggs are a good source of protein, providing 12.6% of the daily recommended amount, and the amino acids in eggs help with muscle repair and recovery. eggs are also a good source of vitamins, providing 10-30% of the recommended daily amount for all vitamins except Vitamin C.
Fat
A diet high in fat can lead to weight gain, so it is important to make sure that no more than 20-35% of your diet is composed of fat. Choose foods that are low in saturated fat and cholesterol.
You should eat foods that contain omega-3 fatty acids every day. These types of fats are necessary for good health and can help prevent some diseases. The National Institutes of Health recommends that adults should have 500-1600 mg of omega-3 fatty acids every day.
Vitamins and Minerals
While runners may not get their energy from vitamins, they are still essential micronutrients. Exercise can produce free radicals, which can damage cells, but vitamins C and E can help to neutralize these substances. Important ones include:
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- Calcium: A calcium-rich diet is essential for runners to prevent osteoporosis and stress fractures. Good sources of calcium include low-fat dairy products, calcium-fortified juices, dark leafy vegetables, beans, and eggs. Calcium guidelines vary. Most adults between the ages of 19 and 50 should aim for 1,000mg/day. Women over 50 need 1,200 mg/day. Younger runners (ages 9 to 18) need 1,300 mg/day.8
- Iron: You need this nutrient to deliver oxygen to your cells. If you don't get enough iron in your diet, you'll feel weak and fatigued, especially when you run. Men aged 19 to 50 should consume 8 mg of iron per day, while women of the same age should be consuming 18 mg. Good natural sources of iron include lean meats, leafy green vegetables, nuts, shrimp, and scallops.9
- Sodium and other electrolytes: Small amounts of sodium and other electrolytes are lost through sweat during exercise. Usually, electrolytes are replaced if you follow a balanced diet. But if you find yourself craving salty foods, it may be your body's way of telling you to get more sodium. Try drinking a sports drink or eating some pretzels after exercise. Particularly if you're running longer than 90 minutes, you need to replace some of the electrolytes you're losing through sweat by drinking sports drinks or taking in salt during your runs.10
Do You Need Supplements?
The market is full of extra energy supplements that are supposed to help you get through your runs. However, in most cases, you won't need any of these things to stay energized.
While some energy bars may serve as a good source of energy for long runs, in other cases, you may be eating processed and expensive snacks that you don't need.
Timing Your Pre-Run Meals and Snacks
When starting a run, you should neither be famished nor overfull. Eating right before running can cause cramping or uncomfortable side stitches. However, running on an empty stomach may lead to feeling tired and exhausted during your runs.
It can take some time for each runner to work out what and when to eat before running. Studies have given mixed results on this subject. For example, one study found that having carbohydrates within one hour before exercise can result in a poorer performance compared to if they ate 2 to 3 hours before training. However, the authors of the study also said that other studies have shown that there can be a performance benefit from allowing more time between eating and training.
A different study found that snacks or meals high in carbohydrates are usually recommended one to four hours before exercise that is more intense and lasts longer.12 However, that study suggests that what you eat before training depends on what you have eaten in your diet in the days leading up to the exercise.
A small snack 30 minutes to an hour before running is recommended by some running experts. It's best to experiment during training runs and workouts to see what works for you.
If you eat a very big meal, you should not run for at least two hours. This is especially true if you eat foods that take a long time to digest, such as greasy, fatty, or fried foods.
If you eat something small, you can probably run about an hour after you eat. But it depends on what you eat and everyone's digestive system is different, so you have to experiment to see what works for you.
Why Does Your Pre Race Meal Matter?
Many of us love running because it helps keep us thin and because it also allows us to eat more, especially carbohydrates.
I didn’t think about the long-term effects of my diet on my body or my health When I was in college, I didn't think about the long-term effects of my diet on my body or my health. I took this as a license to eat lots of carb-heavy foods: frozen yogurt, bagels, whole wheat pasta, pizza, and so on.
I have always eaten healthy, so I never ate too many sweets or refined carbs. However, as I have done more research on nutrition, I have realized that not all carbs are the same in terms of how they affect our bodies and our running.
What Should I Focus on for My Pre-Race Meal?
What you eat before a race can be the difference between a personal best and a personal worst.
The goal of this meal is to replenish your glycogen stores and maintain a stable blood sugar level. The meal should consist primarily of carbohydrates.
A small amount of protein will help regulate blood sugar and prevent muscle tissue breakdown. Furthermore, a minimal amount of fat will maximized your ability to burn body fat and give you a sense of satiety.
It is important to eat foods that are easy to digest and will not cause any problems with digestion on race day.
Best Pre-Race Meal Tips for Runners Before Any Race
There are a few things to keep in mind no matter what kind of race you are running.
Other factors that can affect how much you need to eat before a race include the intensity of your warm-up, how many calories you’re burning per hour, how long it’s been since you’ve eaten, and how long ago you carbo-loaded. How long your race is will also affect how much you need to eat before the race to make sure your glycogen stores are not depleted. Other factors that can play a role in how much you need to eat before the race include how intense your warm-up is, how many calories you are burning per hour, how recently you have eaten, and how long ago you carbo-loaded.
In addition to your pre-race meal, your meal the night before the race is also important!
This isn't just about carbo-loading, I have written a full guide that explains it in detail and dispels common myths.
Now that we've got that out of the way, let's go over everything you need to have the best race experience possible.
Best Pre-Race Meal Tips for Runners Before Any Race
Whether you are running a 5K, 10K, half-marathon, or marathon, there are some things you should keep in mind before race day.
Glycogen is your body’s source of energy, and when the stores become low, blood sugar levels fall, which can lead to feelings of fatigue and disorientation. How long your race is will determine how much you need to eat to make sure your glycogen stores don't run out before or during the race. Glycogen is your body's source of energy, and when it gets low, blood sugar levels fall, which can make you feel tired and disoriented.
Besides this, your pre-race meal isn't just about what you eat the morning of your race right before you start, but also the meal you have the night before the race!
We're not just talking about consuming large amounts of carbohydrates, though I've written a full guide to explain that to you in detail and also bust common myths you might have heard.
So, in order to have the best race experience possible, here's what you need to do.
What to Eat the Night Before a Race?
What you eat the night before a race is just as important as what you eat in the morning.
The food you eat before a race will have a major impact on how your stomach feels the following day. I am not a nutritionist, but I would advise against eating a heavy pasta or bread dish before running.
What to Eat Instead of Pasta the Night Before a Race
Choose carbohydrates that come from whole foods instead of processed dishes. These foods have a low glycemic index and will release glucose into your bloodstream at a steady rate.
If you have steadier blood sugar levels, you are less likely to experience hunger before a race or “bonking” during a marathon.
- Consider a sweet potato and salmon, maybe even a small salad
- Spaghetti squash with chicken or lentils
- A turkey sandwich
These meals are easy to digest so you won't have a heavy stomach on race day.
There are many myths surrounding carboloading, but the truth is that it can be a helpful tool for athletes. If you're looking to improve your performance, read more about carboloading to make an informed decision about whether or not it's right for you.
This leads us to…
What Not to Include in Your Pre Race Meal
Not knowing what to eat can be just as detrimental as knowing what to eat when it comes to your pre-race meal.
I’ve covered most of it in this article already, but here’s a summary of what you need to know when it comes to what you shouldn’t include in your meal before a race:
High-Fiber Foods
I would encourage eating foods high in fiber, but not before a race! This can lead to bloating and gastrointestinal issues, so it is best to avoid these foods.
High-Fat Foods
Avoiding foods high in fat is also important because they take longer to digest than other types of food. This can lead to stomach problems on race day that you will want to avoid.
Spicy Food
Although you may love spicy food, you should avoid eating it before running a race. Spicy food can cause digestive issues and inflammation, both of which can hinder your performance.
Coffee
Some people love having coffee before a run, while others find that it leads to runner's diarrhea and inflammation. If you've experienced these negative effects from coffee or other caffeinated beverages, it's best to avoid them before a race.
And finally, let’s get to race morning food!
What to Eat Before a Race? (Best Pre-Race Meal Ideas)
Now that we know what you should eat and what you should avoid the night before a race, let’s talk more about the best carbs for race morning, along with additional tips on what to eat the day before a marathon:
Bananas
Bananas also give you a good dose of electrolytes, which is ideal for runners who sweat a lot. Bananas are an excellent food choice for runners as they are easy to digest and contain natural sugars which provide 31 grams of carbohydrates. In addition, bananas also contain electrolytes which is beneficial for runners who perspire heavily.
Banana are a good source of two electrolytes, potassium and magnesium, which are essential for running. I like eating bananas before running as they provide the carbs and calories I need for energy without being too heavy or making my stomach upset.
Brown Rice
If you're looking for a quick energy boost, try eating 1 cup of brown rice. This whole grain is packed with 45 grams of carbs, which will give you the energy you need to power through your day.
Rice is a food with a very low glycemic index, meaning it will likely provide you with lasting energy. It's also gentle enough on the stomach that it is often included as a part of the BRAT (banana, rice, applesauce, toast) diet when someone has an upset stomach.
You can calm any pre-race nerves by sticking to white rice. Eat rice for dinner or even breakfast before the race to set your mind at ease.
Rolled/Old-Fashioned Oats
This means that oats are slowly digested, so they won’t cause a spike in your blood sugar levels the way sugary cereals do Eat oats instead of sugary cereals. Oats contain 27 grams of low glycemic carbohydrates. These carbohydrates are slowly digested and won't cause a spike in blood sugar levels.
Oatmeal is a good choice for a pre-race meal, although you should allow a couple of hours for it to be digested since it is high in fiber and takes a while to convert to simple sugars. Or, you could have a bowl of savory oats with some eggs the night before the race.
Potatoes
The popularity of low-carb diets, such as Atkins and Paleo, has unfortunately given potatoes a bad reputation in recent years.
Even though potatoes are not unhealthy, many of the things added to them when preparing dishes, like fats and ingredients, can be.
One medium russet potato contains 38 grams of carbs. It is also a source of potassium, magnesium, and vitamin B-6.
Potatoes are also easy on the stomach, which is good for runners who get nervous on race day and don't want to have any gastrointestinal issues.
Substitute white potatoes for sweet potatoes if you want a healthier option that still tastes great. A pre-race dinner of baked potatoes with Greek yogurt in place of butter or sour cream is a good idea.
You can even eat a potato as your pre-race breakfast as it is easily digestible. Alternatively, you can cut up a baked potato into small chunks and carry them in a baggie as mid-race fuel.
If you are not a fan of white potatoes, the delicious and healthy sweet potato is a great substitute. Enjoy a plain baked potato as part of your pre-race dinner (adding a bit of Greek yogurt instead of butter or sour cream).
Eating a potato as your pre-race breakfast is a good idea because it is easily digestible. Another option is to cut up a baked potato into small chunks and carry them in a baggie as mid-race fuel.
Grains
Kenyan runners consume a diet consisting of up to 70% whole grains, including quinoa, farro, amaranth, teff, polenta/cornmeal, and millet.
Here are some suggested snacks or meal ideas for runners to eat before a run.
