Fueling nutrition for long runs: before, during, and after

When your mileage increases for long runs, your fueling strategy becomes a key part of your success. A thoughtful running nutrition plan for long runs not only keeps your energy steady but also supports recovery, reduces risk of injury, and prepares your body for race day. Proper fueling helps to give your body the right types of carbohydrates, in the right amounts, at the right times.

Pre-run fueling for long runs

Before a long run, it’s crucial to eat a carbohydrate-heavy meal one to four hours prior to top off your glycogen stores. Glycogen is the stored sugar in your muscles and liver that your body uses for energy during exercise. It is recommended to aim for one to four grams of carbohydrates per kilogram of body weight. For example, someone weighing 160 pounds (73 kg) would need 73-290 grams of carbohydrates. Keep meals easily digestible by choosing simple carbohydrates like oatmeal with maple syrup or honey.

Fueling during the run

It’s important to start fueling for long runs about 30 minutes after starting. It may not feel necessary after having such a carb-heavy breakfast, but fueling early and often helps to prevent your body from using up its glycogen stores or breaking down muscle for fuel.

The amount of carbs needed will depend on the length of your run:

• 1-3 hours: aim for 30-60 grams of carbs per hour
• > 3 hours: increase to 60-90 grams of carbs per hour

These carbs can come from commercial gels, chews, or sports drinks, or whole-food options like dried fruit, dates, fig bars, potatoes, or fresh fruit. Practicing eating during your shorter runs helps to train your stomach, which is just as important as training your legs, lungs, and cardiovascular system for endurance.

Post-run recovery

Fueling for recovery is just as important as what you eat before and during your long runs. Eat within 30-60 minutes of finishing your run. Your meal should be a combination of carbohydrates to replenish glycogen stores and protein to help with repair and recovery. Aim for 1.0-1.2 grams of carbohydrates per kilogram body weight. Pair this with protein at a 3-4:1 ratio of carbs to protein. For a 160-pound (73 kg) runner, this would be about 73-88 grams of carbs and 18-29 grams of protein.

Good recovery options include chocolate milk, a smoothie with fruit and Greek yogurt, or a sandwich with lean protein and fruit on the side. This balance helps to restore muscle glycogen, repair muscles, and speed recovery.

Fueling for long runs is the perfect way to practice for race day. By testing your pre-, during-, and post-run strategies ahead of time, you will know what works best for your stomach, energy levels, and performance. With the right approach to your nutrition, you’ll be ready to run stronger, recover faster, and perform at your best.

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Exercise->Aerobic & Cardio Exercise->Fueling for Exercise