What Should Runners Eat? The Complete Guide from a Running Dietitian & Run Coach

As both a Running Dietitian and Run Coach, this is the question I get more than anything else: “What should runners actually eat?”

And honestly, I understand the confusion!

If you spend five minutes on social media, you’ll hear:

• “Eat more carbs!”

• “No wait, eat more protein!”

• “Go low-carb for fat burning!”

• “Fuel every 20 minutes!”

• “Don’t fuel until you’re bonking!”

No wonder so many runners feel like they’re doing everything “right” but still struggling with fatigue, slow recovery, GI issues, or hitting the wall during long runs.

So I’m going to walk you through what I teach every single runner I work with. The simple, clear, evidence-based approach for what runners actually need to feel strong, energized, and consistent.

Whether you’re a beginner or training for your 10th race, this guide will help you understand what to eat, when to eat it, and why your nutrition might be the missing piece in your performance.

And if you want a personalized plan created just for your body and your running schedule, you can apply to work with me inside my 1:1 program Nutrition for Runners.

Why Nutrition Matters More Than Mileage

One of the biggest myths in running is that success comes down to:
✔ More miles
✔ Faster miles
✔ Harder workouts

But the truth is: your training doesn’t matter if you’re underfueling.

I work with so many runners who think they’re not “good enough” or need to train harder, when the real issue is that their body simply doesn’t have the fuel to perform.

Here’s the bottom line: Running is a high-energy sport. Your body needs carbs, protein, hydration, and electrolytes to perform well and recover quickly.

If you constantly feel:

• Tired before your run even starts

• Hungry all the time

• Low energy during the day

• Stuck at the same pace

• Like every run feels harder than it should

You’re likely not experiencing a motivation problem. You’re experiencing a fueling problem.

Once you learn how to eat like a runner, everything changes: Your energy improves, your pace feels smoother, your appetite stabilizes, and your digestion regulates.

Let’s break down exactly what that looks like.

What a Runner Should Eat Daily

1. Carbs: Your Primary Fuel Source (and #1 Most Neglected)

Carbs are the gasoline to your engine. If you increase mileage but not carbs, you’re going to feel it — fast.

Runners should generally aim for:

• 3–5g per kg of body weight on light training days

• 5–7g per kg on moderate training days

• 7–10g per kg on long run or race weeks

But instead of obsessing over numbers, think of it this way:

Carbs at every meal — and usually every snack.
Double up before runs and after long training days.

Examples of carbs to include:

• Oats

• Rice

• Potatoes

• Bread

• Pasta

• Fruit

• Tortillas

• Bagels

• Granola

A common mistake I see is that runners are eating “healthy” but not eating enough — especially carbs.

Avocado toast, salads, and eggs won’t fuel a 10k or build mileage. You need energy, not just nutrients.

2. Protein: Recovery + Muscle Strength

Protein helps repair muscles, reduce injuries, and support recovery. Aim for 20–30g every meal, especially after a run.

Examples of protein to include:

• Greek yogurt

• Chicken or turkey

• Eggs

• Protein smoothies

• Tofu or tempeh

• Fish

• Cottage cheese

Most runners think they’re eating enough protein, but when we track it, they’re usually falling short by 30–50g/day.

Once they fix it and start eating enough protein, their soreness decreases, their energy stabilizes, and recovery time improves dramatically.

3. Fat: Hormones + Satiety + Long-term Energy

Fat isn’t just fuel for running during the activity, but it’s essential for:

• Hormone balance

• Brain function

• Regulating hunger

• Absorbing nutrients

Examples of fat to include:

• Olive oil

• Nuts and seeds

• Avocado

• Salmon

• Nut butters

Aim for 1–2 servings of fat at meals — easy, simple, supportive.

4. Hydration + Electrolytes

Most runners hydrate like regular humans, not athletes.

If you run longer than 45–60 minutes, or if it’s hot, humid, or sunny, you need electrolytes.

Signs you’re under-hydrating:

• Headaches

• Dizziness

• Fatigue

• Cramps

• Heart rate feeling higher than usual

• Peeing 1–2 times per day (not enough!)

Here is your hydration goal:

• Pale yellow urine

• Hydrate throughout the day

• Electrolytes on run days

Some runners feel like they get a whole new body the moment they start taking electrolytes consistently.

What Runners Should Eat Before a Run

Your pre-run meal is your energy foundation. If you feel sluggish during a run, you’re likely not pre-fueling for your run properly.

2–3 Hours Before

Pick easy-to-digest carbs + a little protein 2-3 hours before your run.

Examples of a pre-run meal:

• Bagel with peanut butter

• Rice bowl with egg or tofu

• Oatmeal with banana and honey

• Toast with jam

Avoid:

• High fiber

• High fat

• Spicy foods

• Large salads

• Anything new

30–60 Minutes Before

30-60 minutes before your run, focus on eating quick carbs only, about 20–30g.

Examples of pre-run quick carbs:

• Banana

• Applesauce pouch

• Chews

• Half a granola bar

• Gummy candy

This strategy helps you start your run energized instead of depleted.

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What Runners Should Eat During Long Runs

If you’re running longer than 60–75 minutes, you MUST fuel during the run. You need 30–60g of carbs per hour.

Examples of what to eat during your long run:

• Gels

• Chews

• Sports drink

• Honey sticks

• Maple syrup packets

Most runners massively underfuel. Once they start fueling consistently, they’re shocked at how much easier long runs feel.

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What Runners Should Eat After a Run

Recovery starts the moment you finish your run.

Within 45 minutes after your run, aim for:

• 20–30g protein

• 40–80g carbs

Examples of post-run fuel:

• Smoothie with fruit

• Chocolate milk + granola bar

• Bagel + eggs

• Rice bowl with chicken

This helps refill glycogen levels, repair muscle tissue, and keep you from feeling like a zombie later in the day.

The Most Common Nutrition Mistakes Runners Make

Here are the patterns I see over and over again in my runners before we start working together:

• Eating too “healthy” but not enough before runs

• Skipping carbs because they’re afraid of weight gain

• Not fueling during runs

• Running fasted

• Underhydrating

• Ignoring electrolytes

• Not eating enough overall

• Not adjusting intake on long run days

Once we fix the fueling issues, runners immediately feel:
✔ More energized
✔ Fewer cravings
✔ Better digestion
✔ Faster recovery
✔ Better pacing
✔ Stronger during workouts
✔ More confident on race day

You don’t need to eat perfectly. You just need to eat strategically — like a runner.

Want a Personalized Fueling Plan That Matches Your Mileage, Goals & Body?

If reading this makes you realize, “Wow… I’m definitely underfueling,” you’re not alone. Most runners are!

Inside my Nutrition for Runners 1:1 Coaching Program, I create a personalized fueling plan for you based on your:

• Mileage

• Long run schedule

• Preferred foods

• Pace

• Goals

• GI tolerance

You get simple, clear guidelines that make fueling easy — not overwhelming.

If you want to run stronger, recover faster, and finally feel confident in your nutrition, Apply to Nutrition for Runners here.