What to Eat Before and After a Long Run
You’ve nailed your training plan, your route is locked in, and your gear is ready to go. But what about your fuel?
Running isn’t just about how you move—it’s about how you prepare and recover. And that all starts (and ends) in the kitchen.
Before Your Run: Fuel for the Miles Ahead
A good pre-run meal gives you energy without weighing you down. You're looking for something high in carbs, moderate in protein, low in fat and fiber—and timed right so it digests before you hit the road.
Two to three hours before your run, try:
- Oats with banana and a drizzle of honey
- Toast with peanut butter and sliced fruit
- Rice and scrambled eggs
If you’re eating closer to go-time, keep it simple:
- A banana
- A slice of toast
- An energy bar you’ve tested before
Avoid high-fat, greasy, or spicy meals—they’ll feel heavy and may lead to GI issues once you're in motion.
During Your Run: Keep the Tank Topped Up
Once you're past the 75-minute mark, your body starts to burn through its glycogen stores. That’s when in-run fuel becomes essential.
Aim for:
- 30–60g of carbohydrates per hour
- A small sip of water or electrolyte drink every 15–20 minutes
- Practice using the same nutrition plan you’ll use on race day
EverRun belts are designed to carry gels, chews, or flasks without bounce—so when you need a quick hit of fuel, you’re never fumbling.
After Your Run: Recovery Starts Now
Refueling in the 30–60 minutes after your run helps repair muscle, restock glycogen, and prevent that sluggish, sore feeling the next day.
Aim for a mix of carbs and protein, ideally in a 3:1 ratio. And don’t forget electrolytes—especially sodium and magnesium.
Good recovery meals include:
- A smoothie with banana, oats, and protein powder
- Greek yogurt with fruit and granola
- A recovery drink with carbs, protein, and electrolytes
That’s why we’re developing the EverRun Recovery Mix—to make post-run recovery easy, fast, and effective.
