What To Eat Pre, Mid and After Various Run Distances To Maximize Performance & Energy Levels

You need to fuel you body wisely to manage energy needs during and after running.   Here is a basic guideline with examples of recommended food to consume.  The estimated number of calories burned during each race distance is also noted. 

3 Miles (300 calories burned)  1 Banana before you start and really nothing needed during except for some water if need.  After your 3 mile run eat one your meal for the day or just a light snack.

6 Miles (600 calories burned)  An natural fruit and nut granola bar  (we like KIND bars) and a banana. During your run be sure to drink water every couple of miles or as needed. Again if you can eat one of your main daily meals 30-45 minutes after your run this is ideal.  Or have a healthy snack such as almond butter on apple slices, or a healthy nut and fruit bar.

13 Miles (1,300 calories burned) A banana and a bagel (or rice cake) with peanut butter before you get started.  During your run drink water and consume 1-2 energy gels per hour.  After your 13 mile run leave time for your system to recover and then eat a meal for recovery.  Make sure you eat a healthy protein (eggs for example), fats (peanut or almond butter) and some healthy carbs (fruit)

20 Miles (2,000 calories burned) A banana and a bowl of oatmeal would be a good before meal and then during your race be sure to hydrate well and consume 1-2 energy gels per hour. A post run you need to have a recovery meal that includes protein (chicken for example) carbs and fat – rice and beans with vegetable would be a great choice.

In order to maximize your performance when you are out running remember to fuel your body and hydrate – it will make a big difference to how you feel and recover.