Runners need to eat the right balance of foods to build endurance and repair muscles. If you are prepping for a long-distance run, consider incorporating the following foods into your diet:
1. Carbohydrates. “Carbohydrates are a preferred source of fuel for runners,” says Lena Beal, M.S., RD, LD, a therapeutic dietitian Piedmont’s Fuqua Heart Center. “Most endurance runners want 60% of their daily calories to come from carbohydrates. They will carb-load before a run, so they will have glycogen stored in their muscles to replace the energy they use.”
Glycogen is the body’s backup source of energy. It plays an important role in keeping the muscles fueled during exercise.
Before a long-distance run, chow down on these healthy-carbs:
- Starches: Whole grain bread, whole grain cereals, whole grain crackers, whole grain pasta, lentils or refried beans
- Fruit: Berries, oranges or bananas
- Dairy: Smoothies or yogurt
2. Fats. It may sound counterintuitive, but fat is an essential part of a runner’s diet. Endurance runners should get between 20 to 30% of their daily calories from fat, but it’s important to choose the healthier varieties.
Healthy fats include:
- Avocado
- Fatty fish, like salmon, tuna or mackerel
- Plant seed oils
- Peanut butter
- Olives
3. Protein. “You need protein to build and maintain your muscle,” Beal says. “It also aids your muscle in recovery. Runners should get about 17% of their daily calories from protein.”
Great sources of protein include:
- Lean meat
- Eggs
- Almond butter or peanut butter
- Fish
- Quinoa
- Protein bars
“Running can put a strain on the fibers in your muscles,” Beal says. “So, it’s important to get adequate protein before and after your run to help repair sore or damaged muscles.”
4. Fluid. “Fluid's main function is to rehydrate the body, because you're going to sweat,” Beal says. “You need to replenish that water to prevent heat exhaustion, heat stroke and cramps.”
When running, drink a half cup of water every 10 to 15 minutes. If you sweat a lot when you run, you may want to drink a sports drink, like Gatorade, to replace electrolytes.
“This will help your body maintain its water balance,” Beal says. “It needs those electrolytes and water to help you recover.”
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FAQs
Fruit and vegetables for vitamins, minerals and antioxidants. Lean protein such as fish, poultry, beans, lentils and tofu. Healthy fats such as olive oil, avocado and nuts. Healthy carbohydrates such as rice, whole grain breads/pastas and oatmeal.
Which food increases stamina for running? ›
Some of the best foods to increase running stamina include brown rice, eggs, fatty fish like salmon and tuna, green, leafy vegetables and citrus fruits. You may not know it, but your hydration levels have a massive impact on your stamina. That's why drinking plenty of water before and after your workout is essential.
What is a pre-run snack 30 minutes before? ›
If you need a little something-something, try a light pre-run snack like a banana—and eat it at least 30 minutes before you line up. Here are some great examples of what to eat before a track meet or cross country race: Banana: A great source of simple carbs and potassium, helping to prevent cramps.
What food do ultra runners eat? ›
Remember to eat a balance of carbohydrates (simple sugars), proteins, and fats. Use the aid stations and, if you have crew, make sure they have a range of foods to give you. Sometimes it is easier to get your calories from liquid sources (like Ensure) or energy gels during a race.
What is the best snack for runners? ›
Healthy Meals, Snacks for Runners
- Almonds and Nuts.
- Sweet Potatoes.
- Bananas.
- Mixed Berries and Fresh Fruit.
- Yogurt.
- Bagels.
- Energy Bars.
- Peanut Butter.
Long distance running events such as marathons and half marathons are very energy intensive. You should choose a breakfast which will provide you with plenty of carbohydrates, preferably of the complex kind. Complex carbs break down slowly and release energy over the course of several hours.
What builds stamina the fastest? ›
Incorporating a mix of strength training and cardio workouts into your routine can work wonders for stamina. Strength days enhance your overall muscle capacity, while cardio days improve cardiovascular efficiency. The synergy between these two components optimizes your body's energy utilization.
Which fruit is best for running? ›
Excellent fruits for runners include:
- Bananas.
- Pineapple.
- Orange.
- Strawberries.
- Raspberries.
- Blueberries.
- Cantaloupe.
- Watermelon.
Yes, bananas are an excellent pre-run snack.
What is the best fuel for running? ›
Choose complex carbohydrates, such as pasta, oatmeal and potatoes, for sustained energy. Before a long run, focus on simple carbohydrates that can be used immediately. Sources for these include fruit, regular sports drinks and energy gels.
Foods high in fat, fiber, and protein are best avoided right before you hit the pavement or trail. “Too much fat or protein before a run can cause cramping or tiredness, as your body will be spending energy on digestion instead of running,” Shapiro explains.
What are the 10 best foods for runners? ›
The best food for runners
- Starches: Whole grain bread, whole grain cereals, whole grain crackers, whole grain pasta, lentils or refried beans.
- Fruit: Berries, oranges or bananas.
- Dairy: Smoothies or yogurt.
Oats are considered to be optimal pre or post-run fuel due to their high carbohydrate content and easy digestibility. Regarded as a complex carbohydrate, oats release a steady stream of energy rather than causing a spike in blood sugar, restoring glycogen levels and ultimately preventing a 'sugar crash'.
What pro runners eat in a day? ›
Professional runners typically eat a high-carbohydrate, moderate-protein, and low-fat diet to supply their energy needs, help their recovery, and prepare for future runs. The best diet for runners are typically whole foods that give healthy amounts of macronutrients and micronutrients in proper ratios.
What should runners eat at night? ›
You should have reflective clothing, a visibility vest, and a running light like the Tracer Lamp. In addition to this running gear, you'll also need to plan appropriately for the weather.
