The Ultimate Guide to Fueling Your Long Runs: Before, During, and After

🍳Before your long run, eat a substantial meal containing 1 gram of carbohydrates per pound of body weight, such as oatmeal, granola, or a peanut butter and jelly sandwich.

🍌If you only have an hour before your run, have a light snack that is easily digestible, such as a banana or an applesauce packet.

💧Stay hydrated before and during your long run. Aim for 8 to 12 ounces of an electrolyte beverage, such as SOS hydration, to ensure proper hydration.

🍇During your long run, consume energy gels or snacks with simple sugars to provide immediate energy. Raisins, dates, and dried mangoes are great options.

🥔After your long run, refuel with complex carbohydrates like potatoes, quinoa, or oats, along with protein sources like eggs or tuna fish.

How much protein should I consume after a long run?

—It is recommended to consume 25 to 35 grams of protein in your post-workout meal.

How many grams of carbohydrates should I consume after a long run?

—Start with around 100 grams of carbohydrates after a run lasting over 90 minutes, and adjust based on your body's ability to use carbohydrates and your dietary needs.

Can I skip carbohydrates after my workout to boost fat metabolism?

—No, it is important to include carbohydrates in your post-workout meal to support recovery and prevent muscle breakdown.

Why should I practice race fueling during training runs?

—Practicing race fueling during training runs allows you to find what works best for you and optimize your performance on race day.

What should I eat before a relaxed training run?

—For relaxed training runs, you can consume fewer calories, but still include a combination of carbohydrates and protein for sustained energy.

00:00Sports nutrition is complicated and often filled with misinformation. This video provides a practical guide on how to fuel your long runs.

00:31For long runs lasting 90 minutes or more, eat a substantial meal containing carbohydrates based on your body weight.

01:59If you have only an hour before your long run, have a light and easily digestible snack.

02:53Proper hydration is important before and during your long run. Drink 8 to 12 ounces of an electrolyte beverage to stay hydrated.

03:56During your long run, consume energy gels or snacks with simple sugars to provide immediate energy.

04:56After your long run, refuel with complex carbohydrates and protein sources to support recovery and muscle repair.

06:17Pay attention to post-run fueling, especially for women, to optimize recovery and muscle repair.

07:28Practice race fueling during your training runs to determine the best fueling strategies for your upcoming race.