We all know that you have to fuel right to get the most out of your runs. But what exactly is the right food? You’ll be pleased to know that there are a few foods for runners that can help you boost your race pace and how good you feel doing it.  

What are the best foods for runners?  

A healthy and varied diet is good for everyone but when you’re a runner, you might need to eat a little bit differently.  

Prioritising your carb intake is important because it will give you that all-important energy pre and post-run. You should aim for around 60% of your calories to be carbohydrates. That’s because carbs fuel your exercise and help you keep running for longer.  

During a race or long run, your body relies on its glycogen stores - which come from carbs - as well as the glucose in your bloodstream. Without enough, you might find it a little difficult to get through your mileage and also find that your recovery days feel worse. 

Alongside healthy fats and lean protein, you also want to get in a good amount of vitamins and minerals. After all, you lose quite a lot when you sweat, including sodium, magnesium and potassium. So, it’ll make a lot of difference to focus on putting these back into your diet.  

For magnesium, try pumpkin seeds, dark chocolate (85%), almonds, spinach, avocado and salmon. 

For potassium, try bananas, sweet potatoes, beans, lentils, spinach, avocados and dark leafy greens.  

Running causes a little stress on our bones so looking after them and preventing stress fractures can also make you a stronger runner. Calcium and vitamin D will help with that.  

For calcium, try dairy products, leafy greens, nuts, seeds, dried fruit and calcium-fortified foods.  

For vitamin D, try salmon, mackerel, eggs, red meat, liver, milk or a supplement.  

What to eat before a run? 

Fuel up before your runs to give your body enough energy to get through your miles. This might include carb-loading a few days before and eating an easy to digest carbohydrate breakfast two to three hours before you run. You can also top up around 30 minutes before your race or long run with easy-to-digest carbs like a banana, cereal or bread.  

On your run, you can bring out the energy gels, chews, bars and isotonic drinks that you trialled in your training.  

Best recovery foods for runners