Blog # 14 – Fueling Your Run: Top Nutritional Practices for Endurance Athletes
How to properly fuel your run ..

Whether you're training for a marathon, an ultra race, or just looking to improve your long-distance running performance, proper nutrition plays a critical role in helping you achieve your goals. Endurance running demands not only physical strength but also sustained energy levels throughout the entire journey. In this blog, we'll explore the best nutritional practices to support your body during those long runs and help you perform at your best.

1. Carbohydrates: The Energy Powerhouse

Carbohydrates are your body's primary source of energy, making them an essential part of your nutrition strategy for endurance runs. Before your long run, consume complex carbohydrates like whole grains, fruits, and vegetables to provide a steady release of energy. During the run, consider easily digestible sources like energy gels, chews, dates or sports drinks to maintain blood sugar levels and prevent energy crashes.

2. Hydration: Your Best Friend on the Road

Staying hydrated is key to preventing fatigue, maintaining optimal body temperature, and sustaining endurance. Start your run well-hydrated and aim to drink fluids throughout your run. Electrolyte-rich beverages can help replace essential minerals lost through sweat. Listen to your body and drink when you're thirsty, but avoid over-hydration, which can lead to an electrolyte imbalance. As per my personal experience during my first Marathon, I started to experience cramps mid marathon. The reason was my poor calculation of hydration. As I am not a professional athlete therefore my electrolyte requirement is more severe than those professional runners. If they need to hydrate after 5 kms then it is because they can complete 5 kms within 15 minutes, whereas I can complete the same distance in almost double of their time. So I was supposed to utilize my hydration requirement every 15 minutes after 1 hour but I kept delaying it for 30 to 40 minutes after 20kms which really affected my body. That day I learnt the importance of proper hydration as per my own body requirement. The more you practice your hydration routine during practice slow runs, the more it will be beneficial for your during the race.

3. Protein: Repair and Recovery

Although carbohydrates are the primary energy source, protein also plays a crucial role in endurance training. Protein helps repair muscle tissues and supports recovery after long runs. Including lean sources of protein like chicken, fish, beans, and tofu in your post-run meal can aid in muscle repair and growth. Drinking water with protein scoop within 30 minutes after the race or long run can help better recovery.

4. Pre-Run Nutrition

What you eat before your long run can significantly impact your performance. Aim to consume a balanced meal rich in carbohydrates and a moderate amount of protein about 2-3 hours before your run. This gives your body enough time to digest and convert food into usable energy. Avoid foods high in fat and fiber, as they may cause discomfort during the run.

5. Mid-Run Fueling

For runs lasting more than an hour, consider refueling with easily digestible carbohydrates during the run. Energy gels, chews, or even small portions of fruit can provide a quick energy boost. The general guideline is to aim for around 30-60 grams of carbohydrates per hour, but this can vary based on individual preferences and needs. This is why practice long endurance runs can guide an individual the best practice solution to plan for the race.

6. Post-Run Recovery

After completing a long run, your body needs nutrients to repair and refuel. Consume a meal rich in carbohydrates and protein within the first 30 mins to an hour after your run to aid in muscle recovery and replenish glycogen stores. This meal could include a mix of lean protein, whole grains, and vegetables. Having a protein scoop with water can also assist in recovering until you find the proper meal discussed above.

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7. Experiment and Listen to Your Body

Every runner is unique, so it's important to find what works best for you through trial and error. Experiment with different foods and timing to understand how your body responds. Keep a running journal to track your nutritional intake, energy levels, and performance to identify patterns that help you optimize your nutrition strategy.

8. Supplements with Caution

While whole foods should be your primary source of nutrition, some runners may benefit from supplements. Consult with a healthcare professional before taking any supplements, as they can help identify any specific deficiencies you may have. Also read labels of these multivitamins very carefully if you are allergic to any specific food or plant.


Endurance running requires a comprehensive approach to nutrition to ensure you have the energy and stamina to conquer those long distances. A well-balanced diet rich in carbohydrates, hydration, protein, and proper timing can make a significant difference in your performance and overall experience. Remember that everyone's nutritional needs are unique, so take the time to fine-tune your strategy based on how your body responds. With the right fuel, you'll be well-prepared to tackle your next long run and achieve your endurance goals.

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