Pre-training oats
Oats with banana, yogurt or fortified soy drink, plus maple syrup when additional carbohydrate is useful.
Running
General running nutrition
Match food and fluid to the distance, intensity, weather and turnaround between runs.
Training nutrition overview
A short easy run and a long progression run do not need identical fuelling. Build a sufficient everyday diet first, then add targeted carbohydrate, fluid and sodium where duration and intensity make them useful.
Pre-training considerations
- For easy sessions under about an hour, a normal meal pattern may be enough.
- Before longer or harder running, choose familiar carbohydrate-rich food one to four hours beforehand.
- Reduce fibre, fat or very concentrated protein close to running if they trigger gastrointestinal discomfort.
During-training considerations
- Water is often enough for shorter sessions in mild conditions.
- For sustained hard work or runs beyond roughly 60–90 minutes, carbohydrate during exercise can help maintain output.
- Practise the exact products, amounts and timing intended for an event.
Post-training recovery
- Eat a normal meal with carbohydrate and roughly 20–40 g protein within a practical timeframe.
- Prioritize faster refuelling when another demanding session follows within the same day.
- Replace fluid and sodium progressively rather than trying to drink everything at once.
Hydration
- Begin normally hydrated; pale-straw urine can be one useful clue, but no single marker is perfect.
- Estimate personal sweat loss from pre/post-session body-mass change when precision matters, while recognizing normal measurement error.
- For long, hot or high-sweat sessions, pair fluid with sodium and avoid drinking far beyond thirst and sweat losses.
Competition-day considerations
- Use a rehearsed breakfast and avoid making race morning a nutrition experiment.
- Adjust fluid and sodium for temperature, humidity and personal sweat rate.
- Review aid-station locations and know what products the event supplies.
Example meals, snacks and training fuel
Filter examples by dietary preference. Restricted diets are not automatically healthier.
Rice bowl
Rice, tofu or chicken, cooked vegetables and a light sauce; adjust fibre and fat to your pre-event tolerance.
Portable recovery snack
Fruit plus Greek yogurt, chocolate milk, fortified soy drink or a sandwich, depending on dietary needs.
Simple during-session fuel
Banana, dates, chews, gel or sports drink in an amount practised during training.
Allergy note: We cannot guarantee ingredient or cross-contamination safety. Verify every label, preparation surface and food-service process for your own needs.
Safety and scope
This page provides general education, not an individualized performance or medical nutrition plan. Product tolerance, fluid and sodium needs vary. Athletes under 18 and anyone with a medical condition, eating-disorder history or medication affecting nutrition should seek qualified individual guidance.