Running Diet – Eating Before, After & During Running

Diet for runner

Running Diet

Running Diet – So, you want to get started with running diet. You have bumped at the right place. As we all know nutrition is very essential to good performance when you run (or participate in any exercise). You will have benefits from starting to run and it is vital to know that even if you eat exactly the same foods and quantities, you will lose weight and become healthy.

Nutrition and diet are crucial for runners. Proper hydration and nutrition will affect your work, feeling and thinking. Its important to know what you should eat before, at the time and after running. Every individual’s body structure is different; hence one should pay attention of food and diet. There are some tips for running diet plan, that will help you to follow it.

Eating right food will help you to fuel up energy at the time of running. A balanced diet includes protein, fats, vitamins, carbohydrates and minerals. This is suitable for healthy runners.

Stamina increasing food for running

Stamina increasing food for running are as follows-


If you need a high-carb energy booster before your afternoon run, you should go with a banana. This fruit rich in potassium (about 400 mg). This is especially good for long-distance runs or in hot temperatures when you are sweat a lot. Potassium and other valuable minerals like sodium, magnesium and chloride). This will help to low your blood pressure level.


Is the perfect Food for running stamina. It gives you plenty of carbs and fibers. This food will make you feel fuller for a long time. When you want to go out for run, you can eat oat meal breakfast.

Peanut butter

Is a good source of vitamin E, which is probably the most effective antioxidant among the vitamins. peanuts contain a lot of fat mainly consists of monounsaturated and polyunsaturated fatty acids which are low in calories. These can help lower cholesterol levels in your blood. They are essential for strengthening your immune system, speeding up your post-run recovery and preventing injuries. Peanut butter a good amount of protein. This will help your muscles grow. This is a good running diet. Try peanut butter on whole grain toast with banana slices – it tastes exuberant! It is a very good snack with a few slices of apple.


This green vegetable is rich in vitamin C. This is the best food for runners. If you are curious about why its good for runners, then your answer is right here- vitamin C helps to reduce the risk of sore muscles after workouts. Its also good source of calcium, vitamin K, folic acid which is amazing for strengthening bones. Broccoli goes well with tofu, salmon and lean meat.

Plain yogurt

Yogurt is the amazing combination of carbohydrates and proteins. It has a high percentage of essential amino acids. You can consume yogurt after a run. It can protect your muscles. The calcium present in the yogurt strengthens your bones. The other benefits of yogurt is that it contains live lactic acid bacteria (probiotics). These stimulate your gut flora and thus boost your immune. Its good for everyone.

Dark chocolate

As a runner you can treat yourself a dark chocolate once in a while. Dark chocolate (with at least 70% cacao) can lower your blood pressure and cholesterol levels. The flavanols (secondary metabolites) presents in the chocolate will help reduce inflammation.


like bananas Potatoes, are valuable source of potassium. You can include as a running diet. This contains vitamin A and it works as antioxidant which will improve your bone tissues and boost your immune system.


According to studies a cup of coffee can offer your high-intensity interval training a boost. The caffeine presents in coffee helps you run faster and cover your training distance in less time. Its vital that you should drink black coffee – without milk and sugar.


An Eggs are rich in protein which provides you a steady energy to fuel your day. Eggs are also rich in B vitamins. These vitamins help enzymes in the processes of gaining energy by breaking down foods. Eggs are one of the best foods for runners.

Finally, you should drink plenty of water while going for running. Drinking water will provide you stamina and help you to prevent dehydration. Even if you are not thirsty also drink water to keep your body fit and energized.

As a certified dietician Dr., Priyanka Jaiswal wants to inspire others to eat a healthy and balanced diet.

What is Running diet

Running needs, a lot of energy. Well, a runner should know which food to eat and when to eat. A balanced diet with adequate carbohydrates will keep runners satisfied and fueled. A running diet plan significantly includes a balance of the three macronutrients: carbohydrates, proteins, and fats.

Macronutrients are minerals and vitamin C. Eating a good number of fruits and vegetables can easily provide a person a healthy level of macronutrients. It’s a very essential compounds for runners and athletes.

By focusing on eating plenty of fruits and vegetables, people will typically consume enough micronutrients. These include vitamins and minerals that help the body function and recover from workouts. Eating enough protein, carbohydrates, and fats will keep runners healthy.

Running Diet Chart

Breakfast- Banana, coffee with whole milk, two whole eggs scrambled with mixed vegetables and cheese or cashews and a serving of full fat Greek yogurt with honey.

Lunch and mid-afternoon snack- small plate of spinach salad with cheese, cucumbers, shredded onions, and carrots

For non-vegetarian-sliced chicken breast, mixed vegetables sauteed in olive oil, Cottage cheese, Apple

Dinner- pita chips and hummus, Baked eggplant in olive oil, pan fried asparagus, chicken with beans, Bowl of ice cream

Eating before running ( Pre Workout Diet )

You should not run with full stomach. Hence, eat before two to four hours before going for a run. Fuel your run with right meals. Properly fueling of running will help to speed up recovery and reduce fatigue. Eating before running can keep you from feeling hungry and will manage your blood sugar levels.

For a running diet its important to take food high in carbs, moderate in protein and low in nutrients that slow digestion, mainly fat and fiber. Here are some foods you should eat before running-

  1. Five scrambled egg whites and one whole egg with two pieces of white toast with jelly and a banana.
  2. One cup (225 grams) of low-fat cottage cheese with one cup (150 grams) of blueberries and one slice of white toast with one tablespoon of honey.
  3. One medium-sized white bagel with two slices of deli turkey and mustard (if desired) with 30 grapes.
  4. One medium-sized baked potato with sour cream and 3 ounces (85 grams) of grilled chicken breast with a dinner roll.
  5. One cup (200 grams) of cooked pasta with 1/2 cup (130 grams) of marinara sauce with 3 ounces (85 grams) of chicken breast and a slice of bread with butter.

You should avoid high fat and high fiber foods such as heavy sauces, cream, fried foods.

Running diet is important for runners. If you are into running always remember to take carbohydrates. This will give energy and stamina to run. bagels, cereal and a piece of fruit are rich in carbohydrates and its a great start. 

Final words

Before a long -distance training or event run its vital to fuel up on high-carb, moderate-protein meals before 3–4 hours.

In the 30–60 minutes run, take a light, high-carb snack.

For runs more than 90 minutes, ensure to fuel up with sports drinks or other snacks during the race. Avoid fat and fiber intake before start running. It’s essential to go for different foods and beverages at the time of runs. This will give you an idea that which food works best for you.

Share This Post

Leave a Reply

Your email address will not be published. Required fields are marked *

Before After

Book Free Consultation