When it comes to running, there are no “one size fits all” options. Everyone has different preferences for what works for them and what they enjoy. Fueling long runs is no different. But with all the choices out there, it can be hard to know where to get started.
This is my journey and what I’ve learned along the way (so far) about nutrition for running.
The Basics
Baseline Calorie Intake
During a run, a general recommendation for calorie intake is 200 to 300 calories per hour for multiple-hour runs.
Too many calories can cause GI distress. Not enough calories can cause energy fatigue and ultimately a non-finish.
Here’s the complicated part. Some people require more calories and some less. There are many factors that can influence this. Some are:
- how well your body is trained to burn fat (metabolic efficacy)
- what type of workout you’re focusing on (aerobic vs anaerobic also tied to metabolic efficacy)
- how quickly the calories you’re consuming are released into the bloodstream
- what the difficulty level is of the terrain
- what the weather is
Have Multiple Options
Along with every runner being different, different situations can cause your body to react differently to a fuel item. It is a good idea to try multiple options in practice and have choices based on different scenarios. This will help you alter your nutrition plan on race day.
For me, heat and humidity play a role in whether I take in more solid foods or liquid calories.
Electrolytes
Electrolytes are important too. Especially sodium. Having low electrolytes can be very harmful so make sure you are taking in enough to replenish what you’ve lost. For 50+ mile runs, the common recommendation seems to be around 560mg of sodium per hour.
A fantastic podcast episode on dealing with and recognizing electrolyte depletion (and more issues) is Trail Runner Nation – How to Deal with Aid Station Emergencies with Dr. Mark Cucuzella.
The Pre-Run
Carb-loading is a common term among runners. It is essentially stuffing yourself with as much pasta as you can the night before your race to “top off your energy.”
The reality is that this form of “carb-loading” is not only outdated but can also be harmful. Not only can it overload your system and cause GI stress during your race, but also our glycogen stores can only hold so much energy.
It also goes again rule #1 – nothing new on race week.
However, it is recommended that you do increase your carb intake some prior to a race. Depending on your individual needs, bumping your carb to protein ratio up to 2:1 is a safe way to increase your carb load without overdoing it, according to world-renowned sports dietitian, Bob Seebohar.
Instead, choose foods that are easy to digest, such as chicken, and a healthy starch option, such as potato. Foods that are higher in water content like cucumbers are also excellent options.
And don’t focus on “just the night before”. What you eat two to three days prior to a race has an impact on how your body performs.
Eat to Train with Bob Seebohar talks much more in-depth about the reality of carb-loading and what our bodies really need to be successful at long runs.
Post Run
The nutrition planning should continue even after your race or run is completed.
Post-run meals help repair any muscle damage, boost your immune system, replenish the glycogen system, and give your body what it needs to start the recovery process.
According to the International Society of Sports Nutrition, you should aim to consume meals with 0.11 to 0.19 grams of protein per pound of your body weight and 0.27 grams to 0.45 grams of carbs per pound of your body weight. Roughly 2:1 or 3:1 ratio of carbs to protein.
Some of my personal preferences are a big cup of chocolate milk, tart cherry juice, some kind of nut, a banana, or a homemade strawberry banana smoothie.
You may not feel like eating much afterward but it is important to start getting calories back in your body as soon as you can.
My Choices During the Run
Real Foods
As I start to run longer distances, I’ve been trying to incorporate more real foods into my nutrition plan, as opposed to chews and gels. Some of my favorites so far include:
- Applesauce (in a pouch)
- Pretzels
- Peanut butter m&ms
- Cheese Its
- Justin’s Peanut Butter
I have also been keeping a couple of Ginger Chews in my pack to help with any upset stomach I may encounter.
Chews
Chews and gels are an easy option for getting calories in. My go-to chews are Honeystingers Energy Chews. For me, they are easier on my stomach than other brands I’ve tried and have good flavors. I like Fruit Punch, Pink Lemonade, and Orange Blossom.
I’m also a huge fan of their tasty Salted Caramel Waffles and Cinnamon Waffles.
Liquid Calories & Electrolytes
Even more convenient than chews, liquid calories are mixed into your water and in general, provide calories and electrolytes.
I recently started using Gnarly Fuel 2.0 and have been pretty impressed. Not only am I able to stomach it, but the limeade flavor tastes good enough that even 20 miles into a run, I’m still drinking it.
Tailwind is another popular option. I used this before Gnarly.
Experimenting
By the time you start to taper for your race, you should have your nutrition locked in. Any other time is a great time to experiment with different foods and fuels.
Right now I’m experimenting with UCan. UCan is a super starch that leaves the stomach more quickly than traditional running fuels and enters the bloodstream slower than sugar-based fuels. It also doesn’t spike blood sugar like other fuels and can provide more a constant energy level.
“Eat to Train, Don’t Train to Eat”
Nutrition is hard but don’t be afraid of it. Just like you’re training your muscles and mind, you’re also training your stomach.
Being on point during a race is important but what you eat during every aspect of training is just as important.
And finally, find foods that YOU enjoy and that work for YOU. This is another aspect of running that should be fun, not overwhelming.