What to Eat Before, During and After a Run

Affiliate links: some links in this article go to Amazon.in. If you buy through them, KeralaRunners may earn a small commission at no extra cost to you. They link to product categories, not products we’ve been paid to recommend. Editorial policy.

Running nutrition gets complicated online. For most recreational runners it comes down to three questions: do I need to eat before this run, do I need anything during it, and what helps me recover afterwards?

Before you run

Short, easy runs (under about an hour): many people run comfortably on an empty stomach first thing in the morning. If you feel weak or light-headed, have a small, easy-to-digest snack 30 to 60 minutes before, such as a banana, a couple of dates, or a slice of toast.

Longer runs, hard sessions and races: eat a carbohydrate-based meal one to four hours before. Sports nutrition guidelines suggest roughly 1 to 4 grams of carbohydrate per kilogram of body weight in that window, with smaller amounts closer to the start. In practice:

• 2 to 3 hours before: idli with sambar, puttu with banana, upma, or oats with fruit
• About 1 hour before: a banana, a small bowl of rice flakes (aval), or a slice of bread with honey

Keep pre-run meals fairly low in fat, fibre and spice so your stomach settles. Test what works for you in training, not on race day.

During your run

For runs under an hour, water (or nothing) is usually enough. For runs longer than about 75 to 90 minutes, taking in carbohydrate helps you maintain your pace. A common guideline is 30 to 60 grams of carbohydrate per hour, rising to up to 90 grams per hour for very long efforts in trained athletes who have practised it.

What 30 grams looks like:

• One energy gel (most contain 20 to 30 g; check the label)
• A medium banana and a couple of dates
• About 500 ml of a typical sports drink

Start fuelling early, around 30 to 45 minutes in, rather than waiting until you feel tired. If you want to try them, browse energy gels (Amazon.in, opens in a new tab) and practise with them on long training runs first.

After your run

After easy runs, your normal next meal is fine. After long runs or hard sessions, aim to eat a meal or snack with both carbohydrate and protein within a couple of hours. Around 20 to 25 grams of protein is a sensible target for most adults.

• Appam with egg curry
• Puttu and kadala curry with a glass of milk
• Rice, fish curry and thoran
• Curd or a glass of moru with a banana as a quick snack

Everyday eating matters most

What you eat on most days affects your running far more than any single pre-run snack. See A Kerala runner’s guide to everyday nutrition.

If you have diabetes, a digestive condition, or a history of disordered eating, get personalised advice from a doctor or registered dietitian.