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Fuel Your Body for a Run

Fuel your body for a run

With spring weather finally upon us, it’s a great time to get outdoors for some running. When running, it’s important to know what helps fuel your body and what helps it recover after a run.

Before a run:

If you’re hungry two hours out, have something carbohydrate-heavy like a bowl of cereal or a peanut butter sandwich on whole grain bread.

If you didn’t have the chance to eat something two hours prior to your run and you’re closer to the time you’ll begin your run, opt for a handful of dry cereal o r a slice of toast with jam (no added sugar, preferably). If you’re really tight on time and resources, shoot for a half of an energy bar.


After your run:

Post-run food is important for replenishing your muscles and providing your body with necessary electrolytes. Within 30 minutes of completing your run, make sure you’re getting about 12-15 grams of protein and 35-50 grams of carbohydrates. Some acceptable options include whole grain pita bread with hummus, a peanut butter and jelly sandwich on whole grain bread, or a handful of nuts with pretzels.

If training for a marathon, your long runs will require more energy before and after a run. Consult with a registered dietitian for your individual training needs.

Throughout the spring, summer and fall, it’s easy to find a 5K, 10K, half marathon, or marathon going on somewhere throughout New Jersey and New York.