What to eat before and after running? “Hitting the wall? Didn’t happen for a long time. I avoid it with me nutrition strategy – just a few points of attention in my food pattern. And I like to share my tips and tricks.”

The main rule to successfully complete your trail run, marathon or long distance run with nutrition is: test it first. What’s good for one, is a counter-productive for the other. Trial and error is the best training. 

NUTRITION BEFORE RUNNING

First things first: filling the fuel tank. Starting with an empty tank, that’s meant to go wrong. But what should you eat? It all depends on the kind of activity. 

Did you plan a long distance run or a marathon? You absolutely need some extra carbs. Pasta, white bread, rice or pancakes are your partners in crime. Try to avoid the amount of fat, proteins and fibers. 

Is the activity rather short, but heavy? Eat a small snack with enough (simple) carbs. Good examples are a banana, a toast with jam, or an energy gel. An extra amount of proteins doesn’t do any bad, too. 

Whole grain pasta with minced meat? Forget it. What to eat before and after running?

Pancakes with jam or honey? Absolutely.

A slice of bread with chocoa? No, I don’t think so. 

When should I eat this portion of carbs? The main rule is 2 to 3 hours before you leave. That way, the complex carbohydrates have time to sink in. 15 minutes before you start running, you can refill your energy with a small snack, like a banana, gel or bar. 

Examples of energetic nutrition: 4Gold plant Based Energy Bar, Maurten Solid 225, Oak King Bar

What does carbo-loading mean?

Carboloading, also known as ‘storing carbs’. You prepare your body for a long or intense activity by eating more carbs the days before. The goal is to increase the glycogen stored in your body above the normal amount to use as fuel during exercise. That way, you avoid fatigue during exercise and What to eat before and after running?

When should I carbo-load?

You don’t have to eat such an amount of carbohydrates before every training or race. Carbo-loading is only effective in events that last more than 90 minutes, and when you push your power to its limit. Think of a triatlon, marathon or ultrarun  you can get these from Amazon Facebook ebay

How to carbo-load? 

Usually, we recommend to start carbo-loading two days before the race. Make sure your three main courses consist of enough carbohydrates. Avoid fibers and fats, because they may strain your stomach. 

How many carbs you should take? We take 10 grams carbs per kilogram of body weight. Yes, that’s a lot. Aren’t you a large eater, or can your stomach be irritated by the amount? You can add a carbo-loader in your nutrition routine What to eat before and after running

NUTRITION DURING RUNNING

GELS 

What to eat before and after running? Most runners use gels during a long distance training or race. It’s the most convenient way to fuel. One gel usually delivers the same amount of energy as 500ml of sports drink (depending on the type of gel and drink). The disadvantage: you might not like the texture of the gel, and therefore prefer sports Drinks

Isogels 

An isogel is added with water to make the substantion less thick. It’s easier to consume the gel and you don’t necessarily drink with it. The amount of carbs is less than an energy gel, which means you should take more of it for the same level of carbs. What to eat before and after running

Energy gels

An anergy gel contains less water. That creates a somewhat syrupy texture, which means you better drink with it. Not bad at all, because hydration is another important thing during running. Plus, an energy gel delivers more carbs than an isogel. What to eat before and after running?

Caffein gels

Caffeïn in gels provoke a mental boost during heavy activities. But, you better keep them for the second part of the race, so you can fight the fatigue. But please note: everyone reacts different on caffeïn gels, so chances are they trigger digestive problems. What to eat before and after running

SPORTS DRINK 

A sports drink is the perfect way to refill energy and electrolytes during your activities. But, you have to drink a large amount to get the same energy as gels. Think about 500ml of sports drink per hour. 

We distinguish different kinds of sports drinks: hypotonic, isotonic, and hypertonic sports drinks. The difference is the amount of carbs. What to eat before and after running

Hypotonic sports drink

A hypotonic sports drink contains up to 4 grams of carbohydrates per 100ml. This amount is not enough to get energized during long distance performances. These drinks are meant to stay hydrated.

What should athletes eat before a competition?

When it comes to competition, it can matter what you eat as far ahead as a week before the event. Generally, athletes should follow their regular diet as they train, have a balanced meal the night before and the morning of the competition, and a snack right before the competition.What to eat before and after running

Weeks Before the Competition

While training for the competition, athletes should eat a balanced diet consisting of about 60% carbohydrates, 20% protein and 20% fat, although this can vary by sport and position. Incorporating a variety of foods in one’s diet, such as whole-grain bread and cereals, green, leafy vegetables, fruits, lean meats and low-fat dairy can prove beneficial for overall performance. Drink plenty of liquids to stay properly hydrated. This diet will help you have enough energy for your training regimen, help achieve optimal body weight and composition, and promote short-term and long-term health.

Foods to Avoid Before a Competition

While many foods give you an energy boost, some foods could hurt your performance. Things to avoid adding to your pre-competition meal plan include:

  • Foods high in fat. These foods can make your body feel sluggish because fat takes a long time to digest. Nuts, fried foods, whole-milk dairy products and red meats are considered high in fat. These foods can also cause you to feel full before you have consumed enough carbohydrates, which you need as an energy source. What to eat before and after running

Isotonic sports drink

An isotonic sports drink consists of 4 to 8 grams of carbs per 100ml. Usually that’s enough to give your body the energy it needs. At the same time, your body stays hydrated.

Hypertonic sports drink  What to eat before, during, and after running

​A hypertonic sports drink delivers more than 8 grams carbohydrates per 100ml. These drinks slow the emptying of the stomach, which especially delays the absorption of water. It’s a good alternative to drink as a carbo loader before a long activity.  What to eat before and after running?


Sports nutrition at Runners’ lab

At Runners’ lab, you find the sports nutrition you need for trainings and races. Think of gels, bars, or sports drink. 

To fully recover after a run, we have recovery shakes to refuel your resources. 

Do you have specific questions about our nutrition and the right use during running? Please contact our Live WhatsApp team or visit one of our Runners’ lab stores. 

stible carbohydrates and fluids to maintain energy and hydration, especially for activities lasting over 60–90 minutes. Key choices include sports drinks, gels, bananas, dried fruit, pretzels, or energy bars. Aim for 30–60 grams of carbohydrates per hour to fuel muscles and prevent fatigue. What to eat before and after running

Key Nutrition During Sport (Intra-Workout)

  • Rapid Energy (Carbs): Fast-acting carbohydrates are essential to prevent hitting the wall. Options include:
    • Sports Gels and Drinks: Specifically designed for quick absorption.
    • Real Food Options: Bananas (easy to digest), dried fruit (raisins, apricots), pretzels, fig bars, or graham crackers. What to eat before and after running
    • Simple Carbohydrates: Fruit juices or white bread sandwiches.
  • Hydration & Electrolytes: Consume water consistently. For intense or long sessions, replenish electrolytes (sodium, potassium, magnesium) using sports drinks, coconut water, or salty snacks to prevent cramps.
  • Protein (Long Duration): For endurance activities exceeding 90–120 minutes, small amounts of protein (10–15g) can help sustain energy and prevent muscle breakdown. 

Timing and Tips What to eat before, during, and after running

  • Frequency: Consume fuel every 30-60 minutes, especially if the sport lasts longer than 90 minutes.
  • Avoid: High-fat or high-fiber foods during exercise, as these slow digestion and can cause stomach cramps.
  • Practice: Test different foods during training to see what your stomach tolerates best. 

Note: For short, high-intensity workouts (under 60 min), water is usually sufficient, and food may not be necessary. What to eat before and after running