How Proper Nutrition Before, During, and After Your Run Boosts Performance and Recovery
Whether you're training for your first marathon or your hundredth, getting the right nutrition at the right time is critical to performing your best and recovering quickly. Many runners underestimate the power of proper fueling, but science shows that nutrition is key to not only improving endurance but also speeding up the recovery process. In this post, we’ll break down why fueling before, during, and after your run matters and the science behind optimal recovery.
Pre-Run Nutrition: Fueling Your Engine
Your body needs energy to run, and that energy comes primarily from carbohydrates. Carbs are stored in your muscles as glycogen, which acts as the primary fuel source during endurance activities. Without enough glycogen, you risk "hitting the wall" or experiencing early fatigue.
Research shows that consuming carbohydrates 3-4 hours before a long run can significantly improve performance. A study published in the Journal of Sports Sciences suggests that pre-exercise carbohydrate intake enhances time to exhaustion and improves overall endurance capacity .
What to Eat Pre-Run:
3-4 hours before: A meal rich in complex carbs (e.g., oatmeal, rice, or pasta).
30-60 minutes before: A quick snack of simple carbs (e.g., a banana, toast with jam, stroopwaffel, or an energy gel) for quick energy.
Failing to fuel properly before a run can lead to depleted glycogen stores, making your run feel harder and compromising recovery.
Intra-Run Nutrition: Keeping Energy Levels Stable
Intra-run nutrition can be tricky for so many runners as they struggle with getting the proper amount of fuel in without experiencing GI distress. It’s good to remember that the gut can be trained and that is what your training runs are for: practicing nutrition intake and optimizing it for race day. It’s okay to have GI distress on a run so you can make changes and adjustments to get it to stop happening. Much better to have it happen in training than on race day.
For runs lasting longer than 60 minutes, it's important to fuel during the run to maintain energy levels and prevent glycogen depletion. Glycogen depletion has a direct impact on performance and muscle breakdown, which ultimately delays recovery.
The American College of Sports Medicine (ACSM) recommends consuming 30-60 grams of carbohydrates per hour during endurance exercise to sustain energy. This helps prevent the body from using muscle protein for energy, preserving muscle tissue for recovery later. There is additional research that suggests taking in fuel of 60-90 grams of carbs for higher efforts that are over 2.5 hours long, so during a marathon race.
Training your gut doesn’t have to be complicated. Here’s a strategy to try: Start by taking a gel containing 25 grams of carbohydrates at the 45 minute mark and every 45 minutes after that on your run. On your next run, aim to consume a gel at the 40 minute mark, and then the 35 minute mark, until you are able to take in the recommended amount. Consider the carbohydrates in any electrolyte drinks you are consuming as well.
What to Eat During a Run:
Energy gels, sports drinks, or chews are easy-to-digest sources of carbohydrates that help keep blood sugar stable. You can also consider real food like dates or potatoes.
Electrolyte drinks help replenish lost sodium, which is critical for hydration and muscle function.
Post-Run Nutrition: Rebuilding and Replenishing
Once your run is over, your muscles are primed for recovery. The post-run window is critical for refueling glycogen stores, repairing muscle damage, and reducing inflammation. Consuming a balanced meal within 30-60 minutes after your run is crucial for quick recovery and adaptation.
A combination of carbohydrates and protein is essential. Protein provides the amino acids necessary for muscle repair, while carbohydrates replenish glycogen. According to the Journal of Applied Physiology, consuming carbs and protein together enhances glycogen synthesis and speeds up muscle recovery .
What to Eat Post-Run:
A 3:1 or 4:1 ratio of carbs to protein (e.g., chocolate milk, a smoothie with protein powder and fruit, or a sandwich with lean meat).
Rehydrate with water and electrolytes to replace fluids lost through sweat. If you aren’t sure how much sweat you are losing, be sure to download our sweat rate test to help you figure it out.
The Science Behind Recovery: Why Nutrition Matters
Adequate nutrition isn't just about feeling good post-run—it's about maximizing the recovery process. Here’s how the nutrients you consume help your body recover:
Glycogen replenishment: Carbohydrates consumed after a run restore muscle glycogen stores. If glycogen is not adequately replenished, future workouts will feel more challenging and your performance will suffer .
Muscle repair and protein synthesis: Protein provides the building blocks (amino acids) needed to repair microtears in the muscles caused by exercise. According to the Journal of the International Society of Sports Nutrition, consuming 20-40 grams of protein post-exercise supports optimal muscle protein synthesis .
Reducing inflammation: Antioxidants and anti-inflammatory nutrients from whole foods (e.g., berries, leafy greens, and omega-3 fatty acids) help reduce inflammation caused by exercise-induced muscle damage. Reducing inflammation is key for speeding up recovery .
Conclusion: Fuel Right for Faster Recovery
Fueling your body adequately before, during, and after a run isn’t just about performing well in the moment—it’s also about how fast and effectively you recover. Without proper nutrition, you risk delayed recovery, muscle fatigue, and poor performance in future workouts. By prioritizing the right foods and timing them appropriately, you’ll optimize recovery, stay energized, and continue to build strength. At Team Sugar Runs, we’re here to help you optimize your training and reach your goals, including figuring out a fueling plan that works for you. Click here to schedule a consultation and start making strides toward improved recovery and running!
