Runner nutrition: before, during and after a run

In this article, we demystify runner nutrition from the start to the end of a workout. We’ll cover the basics, meal timing, gels and carbs during exercise, the all-important recovery, and carb loading before a marathon. It’s not rocket science—just some practical guidelines. Keep in mind that every body is different: this article provides general guidance and is not a substitute for the advice of a healthcare professional or a nutritionist.

The basics: understanding your fuel sources

Before we talk about gels and snacks, it’s important to understand the major nutrient groups. Each plays a distinct role for runners, and none should be demonized.

Carbohydrates: the number one fuel

Carbohydrates are the primary source of energy during exercise. Your body stores them as glycogen in your muscles and liver. The fuller your reserves are, the longer you can keep going before hitting the infamous “wall.” For an active runner, carbohydrates should be a major part of your daily diet. They’re found in pasta, rice, potatoes, bread, grains, fruits, and legumes.

Protein: repair and rebuild

Protein isn’t just for bodybuilders. After exercise, it repairs micro-tears in the muscles and promotes adaptation to training. There are plenty of sources in Québec: eggs, chicken, fish, tofu, Greek yogurt, cheese, legumes, and nuts. Spreading your intake throughout the day is generally more beneficial than eating a single large portion.

Fats: sustained energy

Healthy fats (olive oil, avocados, nuts, fatty fish) support long-lasting energy, the absorption of certain vitamins, and overall health. They’re best consumed outside of periods of intense exercise because they digest slowly. There’s no need to fear them—they’re part of a balanced diet.

Hydration: the nutrient we often forget

Water regulates body temperature, transports nutrients, and keeps the entire system functioning. Even mild dehydration can impair performance and comfort. We’ll come back to this later, but keep in mind that drinking regularly throughout the day—not just during a run—makes a real difference.

What to eat before a run

The meal or snack before exercise has a simple goal: to refuel without weighing down your digestion. The timing and choice of foods matter just as much as the quantity.

Timing

• 3 to 4 hours before a long run: a well-balanced meal, high in carbohydrates, moderate in protein, and low in fat and fibre to avoid discomfort.
• 1 to 2 hours before: a lighter snack, mainly consisting of easily digestible carbohydrates.
• 30 minutes before: if needed, a quick bite like a banana or a few dates.

Specific examples

• A bowl of oatmeal with maple syrup and a banana.
• A slice of toast with peanut butter and a little honey.
• A bagel with a smear of jam and a cup of coffee.
• Yogurt with fruit and a handful of cereal.

For very short morning runs (less than 45 minutes), many runners set out on an almost empty stomach with no problem. For longer or more intense workouts, a little fuel beforehand significantly improves how you feel. If you want to estimate your daily energy needs, our calorie calculator is a good place to start.

Nutrition during exercise

For most runs lasting less than 60 to 75 minutes, water is sufficient, and your glycogen stores will do the job. It’s only beyond this duration that a proper fuelling strategy becomes important.

How many carbohydrates per hour

Over long distances, the goal is to provide a steady supply of carbohydrates to delay the depletion of your reserves. Generally recommended guidelines:

• Workouts lasting 1 to 2 hours: about 30 to 60 g of carbohydrates per hour.
• Workouts lasting more than 2 to 3 hours (marathon, ultra): up to 60 to 90 g per hour, provided you’ve properly conditioned your digestive system.

These amounts should be taken in small, spaced-out doses, not all at once. Consistency is key: it’s better to start refueling early rather than wait until you hit “the wall.”

Gels, drinks, and homemade solutions

• Energy gels: convenient and concentrated, they’re best taken with a few sips of water to aid digestion.
• Sports drinks: They provide carbohydrates and electrolytes along with hydration.
• Natural options: dates, bananas, dried fruit, gummy bears, or even a small packet of pure maple syrup—a classic local favourite.

No matter the product, the golden rule remains the same: test everything during training, never on race day.

Post-Race recovery

Recovery begins as soon as you stop running. Eating well after exercise helps your muscles replenish their stores and repair themselves, especially after an intense or long run.

The recovery window

There’s often talk of a 30- to 60-minute window after exercise during which the body is particularly efficient at replenishing glycogen and initiating muscle repair. This window is especially crucial when you’re doing two workouts in quick succession. For a recreational runner who runs once a day, the key is to eat well in the hours that follow, without worrying too much about the clock.

The right Carb-to-Protein ratio

An effective recovery snack or meal combines carbohydrates (to replenish stores) and protein (to repair muscles). A commonly recommended ratio is about 3 to 4 servings of carbohydrates to 1 serving of protein. Here are a few simple ideas:

• A glass of chocolate milk—a surprisingly well-rounded classic.
• Greek yogurt with fruit and granola.
• A banana, milk, and peanut butter smoothie.
• A chicken or egg sandwich with a piece of fruit.

Hydration and electrolytes

Hydration isn’t just about drinking when you’re thirsty. During long-distance runs and in hot weather, you also lose electrolytes—mainly sodium—through sweat.

• Before: Make sure you’re well-hydrated; drink normally in the hours leading up to your run without overdoing it right before you start.
• During: Take small sips regularly. For activities lasting more than an hour, especially in hot weather, an electrolyte drink helps maintain balance.
• After: Rehydrate gradually and remember to replace lost sodium, especially if your shirt is covered in salt stains.

Be careful not to go to the other extreme: drinking too much plain water over a very long distance, without electrolytes, can also cause problems. Balance, once again, is key.

Carbohydrate loading before a marathon

The famous “carbohydrate loading” (or carb-loading) involves increasing your glycogen stores in the days leading up to a long race, typically a marathon. The idea isn’t to eat twice as much, but to increase the proportion of carbohydrates while reducing your training volume.

• It’s mainly used for races lasting more than 90 minutes; for a 5- or 10-km race, it doesn’t offer much benefit.
• In the 2 to 3 days before the race, focus on pasta, rice, bread, potatoes, and fruit, while cutting back on fats and fibre that are hard to digest.
• Keep portion sizes reasonable: the goal is to replenish your stores, not to feel sluggish at the start.

The famous “pasta dinner” the night before is enjoyable and symbolic, but carb loading is a process that takes place over several days, not in a single massive meal.

Common mistakes to avoid

• Trying something new on race day. This is a classic mistake. An unfamiliar energy gel, an unusual breakfast, or a drink you’ve never tried can ruin a race. Everything should be tested during training.
• Running a long distance on an empty stomach. Unless it’s part of a specific strategy, running for a long time without fuel often leads to hitting the wall.
• Waiting until you’re thirsty or hungry. On long runs, hunger and thirst often strike too late. It’s better to plan ahead.
• Eating too much right before you start. A large, undigested meal causes cramps and discomfort.
• Neglecting recovery. Skipping your post-run snack—especially between training sessions—hinders your progress.
• Copying someone else’s plan. What works for a friend may not work for you. Sports nutrition is personalized.

Practical Québec snacks

You don’t need overpriced imported products to fuel your body properly. Québec is full of simple and effective options:

• Dates or pure maple syrup as a source of fast-acting carbs.
• A homemade soft oat and cranberry bar.
• Local Greek yogurt with blueberries from Lac-Saint-Jean.
• A piece of cheese and some crackers for recovery.
• Québec apple sauce in a pouch—convenient to carry.
• Chocolate milk to refuel after your workout.

Looking for gear, energy gels, or personalized advice? Check out our specialty stores located throughout the province. And to set a concrete goal, take a look at the race calendar: a race date is often the best motivation to fine-tune your training—including your nutrition.

Conclusion

Eating right for running isn’t complicated: carbs for fuel, protein for recovery, regular hydration, and—most importantly—a strategy you’ve tested during training. Adapt these guidelines to your body, your distances, and your preferences, and don’t hesitate to consult a nutritionist if you’re aiming for an ambitious goal. Ready to put all this into practice? Find your next challenge in the Québec race calendar and turn your preparation into performance.