Train Smart. Not Just Hard.

What to eat before, during and after a run

Keep your running fuel practical. Start with familiar food and practise your routine before race day.

Before: arrive fuelled

A carbohydrate-based meal a few hours before exercise can help you start with energy. Porridge, toast or rice are options. Closer to your run, a smaller familiar snack may feel better. Leave yourself time to digest and learn what sits comfortably.

During: plan for the session

Carry or plan access to water. Longer runs may also need carbohydrate along the way. Your needs depend on the duration, effort, weather and how much you sweat. Practise your drinking and fuel choices in training; race day is not the time for a new experiment.

After: eat a normal meal

Include carbohydrate and protein after exercise, alongside fluids. A meal such as rice with beans, eggs on toast, or yoghurt with fruit can fit the bill. You do not need a complicated ritual.

Further reading: American Heart Association: food as fuel.