What to Eat Before a Run

Before your run, carbs are your best friend! Carbohydrates are your body’s preferred source of energy when exercising, as they can quickly used for energy. Eating carbohydrates before your run can help to improve your performance, allowing you to train for longer at higher intensities.

If you have less than 30 minutes before your run:

• Choose a small carbohydrate-rich snack that is easily digestible (low in fibre and fat)

• Examples: lollies, pretzels, dried fruit, energy gels/chews, LCM bar

If you have around 60-90 minutes before your run:

• Choose a larger carbohydrate-rich snack that is easily digestible (low in fibre and fat)

• Examples: fruit, rice cakes with honey, oat bar, fruit toast, pikelets, hot cross bun, crumpets, toast with jam, cereal

If you have more than 2 hours before your run:

• Consume a carbohydrate-rich meal with moderate amounts of protein, fat and fibre

• Examples: eggs on toast, smoothie, chicken sandwich/wrap, porridge, pasta

What Not to Eat Before a Run

We have all been there — going for a run and feeling that terrible stitch or discomfort in your stomach. To avoid gut discomfort or needing to run to the toilet mid-run, leave enough time between eating and running and avoid foods that may trigger issues.

Avoid these foods right before your run to prevent gut discomfort:

• Foods high in fat: cheese, butter, avocado, peanut butter

• Foods high in fibre: vegetables, legumes, wholegrains

• Dairy-rich products: milk, yoghurt, cheese

• Carbonated beverage: soft drink, sparkling water

• Excessive caffeine (especially if you’re sensitive)

• Spicy foods

What to Eat During a Run

The carbohydrates from your pre-run meal should be enough to keep you energised for around 90 minutes, depending on the intensity. But if you’re on a longer run lasting more than 90 minutes, then topping up your glycogen energy stores by consuming carbohydrates can help to provide you with energy to keep on running. This may be more important if you are doing a race and you really want to maximise your performance.

If you are running for:

• 1-2 hours: aim to consume 30-60 grams of carbohydrates per hour

• 2-4 hours: aim to consume 40-90 grams of carbohydrates per hour

• More than 4 hours: aim to consume 110 grams of carbs per hour

• Examples: energy gels, chews, lollies, sports drinks

 These guidelines vary based on the intensity and duration of your event. Remember, never trial anything new on race day and practice experimenting with hydration, gels or snacks in training so your gut knows what to expect.

What to Eat After Running

After a run, refuelling is key to replacing the energy you’ve used. Carbohydrates help to refuel your body and replenish glycogen stores; protein supports muscle recovery; and nutrients help your body feel revitalised to support overall health.

Try to eat a meal within 2 hours post-run:

• Aim for 1.2 grams of carbohydrates/kg of body weight

• Aim for 0.4-0.6 grams of protein/kg of body weight

However, if you experience high sweat losses - such as running in hot or humid conditions or sessions lasting longer than 180 minutes - electrolyte supplements can help to replace lost electrolytes more quickly and support recovery.

What is Carbohydrate Loading?

Carbohydrate loading means eating extra carbohydrates before a big event to fill up your muscles with energy. This can be beneficial if you are running at a high intensity for over 90 minutes and you want to maximise your performance (e.g. during a race).

But if you’re just running for fun or staying active, you probably don’t need to carb load. It’s not recommended for everyone, and in some cases - like for people managing type 2 diabetes or other health conditions, it could do more harm than good.

However, if you want to maximise your performance for a race that goes for more than 90 minutes:

• Aim to consume 8-12 grams of carbohydrates/kg of body weight for 1-3 days prior to your event

Nutrition and hydration recommendations around training and events vary for each athlete based on the individual and their training load. If you want more personalised nutrition information, book in with our sports dietitian.