At Fitbliss, we take an evidence-based approach to fueling for endurance training and sports. The right nutrition strategy can improve endurance, delay fatigue, enhance recovery, and prevent energy crashes. Here’s everything you need to know about fueling your runs efficiently.

Eating the right foods before a run can provide sustained energy, optimize glycogen stores, and prevent digestive discomfort.

What to Eat Before a Run:

• Carbohydrates → Your primary fuel source. Choose easily digestible carbs like oats, bananas, toast, or rice cakes.
• Protein → Helps prevent muscle breakdown. We recommend tracking daily total protein intake to ensure you have enough overall, but a nice serving in your balanced pre-run meal is also important, 
• Hydration → Dehydration impairs performance. Aim to drink water and electrolytes, especially if running in the heat.

Timing Matters:

• 2-3 hours before: A balanced meal with carbs, protein, sodium, a little fat,  and plenty of water.
• 30-60 minutes before: A light, carb-rich snack for quick energy (e.g., banana, granola bar, or sports drink).

Fueling During Your Endurance Training: Sustaining Energy

For runs longer than 60-75 minutes, intra-run fueling helps maintain energy levels, delay fatigue, and prevent “hitting the wall.”

Key Fueling Strategies:

• Carbohydrate Intake: Aim for 30-60g of carbs per hour during long runs.
• Options: Energy gels, applesauce, sports drinks, dried fruit, or chews.
• Hydration Plan: Sip fluid every 15-20 minutes, adjusting for weather conditions. If you’re thirsty, you may have missed the mark. Stay ahead of it! 

Post-Run Recovery: Replenish and Rebuild

Refueling after a run is critical for muscle recovery, glycogen restoration, and preventing soreness.

The Ideal Post-Run Meal:

• Carbohydrates → Replenish glycogen stores (sweet potatoes, quinoa, rice, whole grains).
• Protein → Supports muscle repair (lean meats, eggs, protein shakes).
• Electrolytes → Replaces lost sodium, potassium, and magnesium (sports drinks, coconut water, or electrolyte tablets).
• Hydration: Replace fluids lost through sweat by drinking 16-24 oz per pound of weight lost.

Timing Tip: Aim to eat within 30-60 minutes after your run for optimal recovery.

Common Fueling Mistakes to Avoid

• Skipping pre-run fuel → Can lead to early fatigue and decreased performance.
• Not taking in enough carbs on long runs → Increases the risk of bonking (energy depletion).
• Ignoring hydration needs → Even mild dehydration can and will impair endurance.
• Overloading on fiber or fat pre-run → May cause digestive distress. Some runners do better with more simple carbs in their pre-run meals.

Fueling your body correctly ensures you get the most out of your training while preventing burnout and injuries. Prioritizing smart nutrition strategies can improve endurance, speed up recovery, and enhance overall performance.

If you need help developing a personalized fueling plan or a resistance training program for runners, our coaches are here to support you every step of the way. 

You can apply for coaching here.