Food for Running, Food and Drink for Runners


Food for Running, Food and Drink for Runners

If you are a runner, you know that what you put into your body can have a big impact on how you perform. That’s why it’s important to make sure you’re eating the right foods to fuel your runs.

But with all the different options out there, it can be hard to know which ones are best for you. To help you out, we’ve compiled a guide on food for runners.

So next time you’re looking for a pre-run snack or post-run meal, be sure to check out this cheat sheet!

Nutrients Runners Need

Running is a great exercise for improving endurance and reducing weight, but it’s also important to take in the right nutrients.  Runners need carbs, protein, and water to perform at their best.

Carbohydrates like oatmeal and sweet potatoes will give you sustained energy throughout your run, while protein will help repair muscles after a long run. To stay hydrated, drink plenty of water before and after your runs. Happy running!

Avoiding Runner’s Trots

Runner’s trots are an embarrassing and uncomfortable situation that can be avoided by following a few simple food guidelines. Before a run, stick to simple carbohydrates like bananas, rice or potatoes. These foods will give you the energy you need without causing runner’s trots.

Avoid drinking alcohol before running as it can lead to dehydration. Instead drink sports drinks or coconut water which will replenish lost electrolytes and help refresh your body after a long run.


Protein is important for runners as it helps to build and repair muscles. Good sources of protein for runners include lean meats, poultry, fish, tofu, legumes, and eggs.

Recommended intakes range from 1 gram per kilogram body weight to 1.4 grams per kilogram body weight each day – which means that runners need around 2-3 ounces of protein each day!

Proteins should be consumed within 30 minutes of finishing a run in order to maximise muscle recovery. Eating proteins right after exercise will help your muscles rebuild faster so they can continue running strong the next time round!

During Training

When you’re preparing for a run, it’s important to eat enough nutrients so your body has the fuel it needs to keep going. A mix of carbohydrates and proteins is best before training, while post-run nutrition should focus on replenishing electrolytes with drinks like coconut water.

Eating whole foods rather than processed snacks will provide the best results overall.

What to Eat During a Run

Running is an endurance-based activity that requires a lot of energy. It’s important to fuel your body properly before and during a run to make sure you have the endurance to finish the race.

To start, have a small snack or drink about 30 minutes before you start running. This will give you the energy to sustain the workout. During the run, sipping on an energy drink or eating some fruit can help keep your blood sugar levels up. And, after the run, be sure to eat something substantial within 30 minutes to help replenish lost nutrients and energy! Running is a great workout for your body, but make sure you take the time to fuel it properly for best results.

Staying Hydrated

Running is great exercise, but it’s not all about the cardio. It’s also important to stay hydrated to avoid any health complications. That’s where drinks like watermelon and cucumber come in.

They’re high in water content, so they’re great for hydrating your body. Make sure to eat foods that are high in water too, like soups and stews. And for the sweet-toothed among you, steer clear of sugary drinks. They can actually dehydrate you!

So make sure to drink plenty of water and eat nutritious foods when running, and you’ll be good to go!

Drink Up

Drinking plenty of fluids is essential for runners. Not only does dehydration cause tiredness and fatigue, it can also lead to muscle cramps and slower running times. That’s why it is important to drink before and during a run – even if you’re not thirsty.

Sports drinks are a great way to replace lost electrolytes and help restore hydration levels faster than plain water alone.

Be sure to listen to your body when deciding how much fluid intake you need; drinking when you’re thirsty is the best way to stay on track!

Vitamins and Minerals

Running is a great exercise, but it’s not just about burning calories. Proper nutrition is also important for runners- especially vitamins and minerals.

Water is the most important thing for runners, but vitamins and minerals are also vital in helping to regulate hydration levels and prevent cramps.

Electrolytes like sodium and potassium help keep your body hydrated while carbohydrates give you energy during long runs.

Protein helps with muscle repair after a run- making it essential for runner’s diet too!

Frequently Asked Questions

What are some good foods to eat before running?

Before you head out for a run, it is important to fuel your body with the right foods. Oatmeal is a great pre-run food as it is packed with carbohydrates, fibre and protein. This combination of nutrients will give you sustained energy for your run.

Bananas are also a good choice as they provide your body with needed potassium and electrolytes. Whole grain toast with peanut butter is another good option as it provides long-lasting energy for your run. A handful of nuts or seeds can help provide your body with healthy fats to fuel your run. Low fat yoghourt can help give you a boost of protein to help keep you energised throughout the run.

How can I make sure that I’m getting enough protein as a runner?

There are a few things that you can do to make sure that you’re getting enough protein as a runner. First, eat a balanced diet that includes protein-rich foods such as lean meats, fish, eggs, dairy products, legumes, nuts, and quinoa.

These foods will help to build and repair muscles after strenuous exercise. Second, use protein powders as a convenient way to get additional protein in your diet. Protein powders can be mixed with water or milk and consumed before or after a run.

Finally, make sure to listen to your body and eat more protein if you feel like you need it. If you’re constantly tired or you’re not seeing results from your running workouts, then you might need to increase your protein intake.

Is it okay to run if I’m not feeling hungry?

It is perfectly okay to run even if you’re not feeling hungry. However, it is important to fuel your body in some way before running. This can be done by drinking water or an electrolyte drink to hydrate your body, or by eating a small snack such as fruit or nuts for energy.

Avoid running on an empty stomach, as this can lead to feelings of dizziness or lightheadedness. In addition, avoid foods that are high in fat or sugar before running, as they can cause stomach discomfort while running.


There you have it – the five best foods for runners! By incorporating these foods into your diet, you’ll be sure to stay fueled and hydrated during your runs. So what are you waiting for? Head to the grocery store and stock up on these runner-friendly foods!

Select the fields to be shown. Others will be hidden. Drag and drop to rearrange the order.
  • Image
  • SKU
  • Rating
  • Price
  • Stock
  • Description
  • Weight
  • Dimensions
  • Additional information
  • Attributes
  • Add to cart
Click outside to hide the comparison bar