When Should a Runner Eat?

If you enjoy running, you are in good company. Approximately 20 million Americans love to run or jog. In a cardiovascular-intensive aerobic exercise such as running, your daily diet plays a major role in everything from initial energy levels to mid-run speed to stamina. And it's not just about what you eat. When you eat is critical, too.

Day or Two Before Run

When you run, your muscles burn through their primary energy source: glycogen. The carbohydrates you eat in the 24 to 48 hours leading up to your run help build and maximize your muscles' glycogen stores. The day or two before your run, add healthy dietary sources of carbohydrates to every meal. Ideal options for runners include brown rice, starchy vegetables and whole-grain products such as pasta or bread, according to "Men's Fitness" magazine. Balance these meals with muscle-building lean protein, such as white poultry meat or lean beef.

Hours Before Run

The meal you eat immediately before running won't boost muscle glycogen levels, but it will enhance blood glucose numbers, another source of running fuel. To avoid indigestion, mid-run bloating and other digestive issues and enhance your body's ability to use your pre-event meal in your run, aim to eat the meal two to four hours before your run. The ideal pre-run meal should be relatively low in fat and fiber, ring in at less than 1,000 calories --- 500 to 600 calories is perfect, according to the Alabama Cooperative Extension System --- and be high in carbohydrates.

Mid-Run

During your run, you lose electrolytes through perspiration. This can lead to lower stamina, slower speed and an overall lower performance. Thus, some runners choose to eat an electrolyte-replenishing energy bar or gel in the middle of their run, says ultra-runner Kevin Setnes in "UltraCycling" magazine. Depending on the product, these mid-run snacks also may provide carbohydrates and a moderate amount of calories for additional energy.

Post-Run

After your run, immediately provide your body with the necessary nourishment it needs to refuel and recover. This includes drinking two to three glasses of water to help rehydrate your tissues. Eat a source of protein and carbohydrates within 30 minutes of your run. This can include something light and bland, such as whole-grain crackers with a dab of peanut butter. Or, for added convenience, combine your protein, carbohydrate and fluid needs by mixing up a protein shake.