6 Rules for Eating Right As A Runner

As a runner, you understand that fueling your body is essential to help you reach your goals. Whether you’re training for a marathon, a 5k, or just running for the pure enjoyment of it, eating the right foods can make a significant difference in your performance. Here are six rules for eating right as a runner:

1. Prioritize Complex Carbohydrates.

Carbohydrates are your body’s primary source of energy, so it’s essential to fuel up on the right types of carbs to maintain your energy levels. Complex carbohydrates like whole grains, fruits, and vegetables provide a steady stream of energy and are more nutrient-dense than simple carbohydrates like sugar and processed foods. Make sure to include a variety of complex carbs in your diet, such as brown rice, quinoa, sweet potatoes, and whole-grain pasta.

2. Don’t Skimp on Protein.

Protein is essential for building and repairing muscles, which is crucial for runners. Aim to include a source of lean protein in every meal, such as chicken, turkey, fish, tofu, or legumes. It’s also important to consume protein after your workouts to aid in recovery and prevent muscle breakdown. A protein shake or a meal with protein and carbohydrates is an excellent option post-workout.

3. Hydrate Properly.

Staying hydrated is essential for runners, as even slight dehydration can negatively affect your performance. Aim to drink at least eight glasses of water a day and more if you’re running in hot or humid conditions. Additionally, electrolytes like sodium, potassium, and magnesium are essential for proper hydration and muscle function. You can get electrolytes from sports drinks or natural sources like coconut water and bananas.

4. Time Your Meals Wisely.

Eating the right foods at the right times can help optimize your performance. Aim to eat a meal or snack containing carbohydrates and protein two to three hours before your run to provide your body with energy. If you’re running first thing in the morning, a small snack like a banana or a piece of toast with peanut butter can provide the necessary fuel. After your run, consume a meal or snack containing carbohydrates and protein within 30 minutes to help replenish your energy stores.

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5. Don’t Overdo It on Fat.

While healthy fats like avocado, nuts, and seeds are an essential part of a balanced diet, consuming too much fat before a run can slow down your digestion and cause discomfort. Aim to consume foods low in fat before your run, such as oatmeal with fruit, a banana with nut butter, or a smoothie with protein powder and fruit.

6. Listen to Your Body.

Ultimately, the best way to fuel your body is by listening to your body’s signals. Pay attention to how you feel after eating certain foods, and adjust your diet accordingly. If you experience digestive issues, you may need to cut back on certain foods like high-fiber vegetables or dairy. Conversely, if you feel sluggish during runs, you may need to increase your intake of complex carbohydrates.


In conclusion, following these six rules can help you fuel your body properly as a runner. Remember to prioritize complex carbohydrates, include lean protein, hydrate properly, time your meals wisely, don’t overdo it on fat, and listen to your body. By eating a balanced diet, you’ll have the energy and nutrients you need to reach your running goals.

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