Fuel Your Running Journey

For runs under 60 minutes, you can often run fasted if you feel good doing so. For longer or more intense morning sessions, aim for a small, easily digestible carbohydrate snack 30-60 minutes before starting - like a banana, slice of toast with honey, or a small bowl of oatmeal. Keep it under 200-300 calories with minimal fiber, fat, and protein to prevent digestive issues.

Hydration needs are highly individual based on sweat rate, temperature, and run intensity. A general guideline is to drink about 400-800ml (14-27oz) of fluid per hour during runs over 60 minutes. Start sipping early and continue at regular intervals. In hot weather or if you're a heavy sweater, aim for the higher end of that range and consider adding electrolytes to your water for runs over 75 minutes.

For optimal recovery, aim to consume a combination of carbohydrates and protein within 30-45 minutes after finishing longer or more intense runs. A 3:1 or 4:1 ratio of carbs to protein helps replenish glycogen stores and starts the muscle repair process. Even a small snack like chocolate milk, a smoothie, or yogurt with fruit can jumpstart recovery until you can have a complete meal.

Energy gels can be beneficial for runs lasting longer than 75-90 minutes, when your stored glycogen begins to deplete. Start with one gel (about 25g carbohydrate) per hour after the first hour, taken with water. Not everyone tolerates gels well, so practice during training - never try new nutrition on race day. If gels cause GI distress, consider real food alternatives like dried fruit, honey sticks, or homemade energy bites.

Carb loading is most beneficial for events lasting longer than 90 minutes, like half marathons, marathons, and ultras. The modern approach isn't about a single pasta dinner, but gradually increasing carbohydrate intake to 7-10g/kg of body weight per day for 2-3 days before the event, while tapering training volume. For shorter races like 5Ks and 10Ks, your normal balanced diet with perhaps a slightly carb-heavier dinner the night before is sufficient.

Runners typically need more protein than the general population. Research suggests 1.4-1.8g of protein per kg of body weight daily for endurance athletes, with strength-focused runners potentially benefiting from the higher end of that range. Spread intake throughout the day, including a protein source with each meal and after training, to optimize muscle repair and adaptation. Plant-based runners may need to pay extra attention to getting complete proteins from diverse sources.