PERFORMANCE ENERGY
Nutrition For Running
Carbohydrates are the ultimate running fuel, providing energy to muscles. Whether you’re tackling a fun run or an ultramarathon, optimizing carb intake can help boost performance and recovery.
All Activities
Clif Athlete, Scott Jurek
Before
Before a long run, be sure to eat to recharge your batteries. Ideally, reach for something that’s mainly carbohydrates with modest amounts of fiber, fat, and protein. If you’re going for a jog or running for less than an hour, grab something smaller and drink plenty of water.
Carbohydrates
Sustain Energy
Timing
1-2 Hours Before a Run
During
During intense runs lasting more than 1 hour, performance foods like gels and chews provide quick carbohydrates (fast fuel) to working muscles, helping to prevent the dreaded “bonk.”
Stay hydrated with 4–6 ounces of fluid every 15–20 minutes. Reach for water or try sports drinks to help replace sodium lost in sweat.
Carbohydrates
Sustain Energy
Timing
30-60g of Carbohydrates / Hour
After
After a long run, drink plenty of water and focus on foods and drinks with carbohydrates and complete protein (like meat, dairy, and soy). Carbohydrates help restore muscle-energy stores (glycogen), while protein encourages muscle repair.
Protein + Carbohydrates
Repair & Restore
Timing
Within 30 minutes