Tag Archives: nutrition before running

5 Foods To Fuel Your Runs

Eating the right food pre-workout can optimize your performance, increase your stamina, and assist with recovery. Carbohydrate-rich foods provide your body with glycogen, your primary energy source, to give your body the energy it needs to power through a long run. Here are five examples of simple foods you can use to fuel your runs! […]

The Best Nutrition Tips for Runners from Sports Dietitians

March is National Nutrition Month! In order to celebrate our health and fitness through food, I reached out to fellow experts to share their best nutrition tips for runners. Here are the go-to, necessary tips all runners should be practicing in their weekly routines. Integral Training “Integral training is listening to your body to determine […]

Fat as Fuel? What You Need to Know About Keto for Runners!

Many people are following the fat-friendly, ketogenic (keto) diet, where you consume 80 percent of your calories from fat and less than 50 grams of carbohydrates per day. This is considered a very low-carb diet and has a lot of restrictions on how much carbohydrates one can eat on a daily basis. But, is keto […]

Nutrition Mistakes Runners Need to Avoid on Race Day

It’s race day and you have the jitters. Your adrenaline is pumping and your nerves are high. You want your body to be in peak condition so you can have a fantastic race and finish with a good time. Sometimes, those jitters can lead runners to make some rash decisions to help them be at […]

The Essential Guide to a Runner’s Daily Diet

The food and drink we consume on a daily basis affects performance, health, energy levels, and recovery. Properly fueling before a run is essential in order to enhance one’s activity, but what one eats or drinks after a workout is just as important to optimize recovery. In addition, the daily food routine is absolutely fundamental […]

Three Superfoods for Runners to Enhance Performance

Superfoods are foods that pack in a few more additional health benefits than the average snack or meal. It’s been suggested that superfoods for runners have a positive effect on performance and recovery. Many sports companies are now including these superfoods into their products to optimize pre-run, on the run, and post-run recovery benefits. Here […]

How to Fuel Yourself Right During Long Runs

Long runs are defined as running for 90 minutes or more. Depending on the person, not everyone needs fueling during a run that lasts less than 90 minutes. Some people do need fueling during shorter runs, and that’s OK, too. This article focuses on the needs of runners running for 90 minutes or more. Hydration […]

Your Guide to Energy Chews for Running

Energy chews for running — usually they look like square gummy bears, and sometimes they’re actually juiced-up jelly beans! Whatever shape or size they come in, they have similar nutritional qualities for fueling a runner as energy gels, and they have some great benefits for eating before and during your run. First, there is the difference […]

The Quick Runner’s Guide to Gut Health

You’re running on the road or trail, and all of a sudden you have to go to the bathroom immediately. Your stomach is groaning and your bowels need instant release. Welcome to the unfortunate experience of runner’s trots. Runner’s trots is casually defined as having loose stools or diarrhea while running. Running jostles our insides […]

The Best Timing of Meals and Snacks for Runners

Timing is everything. When we run, we want to decrease our minute per mile. Every extra second counts. Timing of the meals and snacks are equally important. When and what we eat determines how well we will fuel ourselves for the run and optimize our recovery. Whether you’re a morning runner or an evening runner, […]