When it comes to running—whether you’re training for a 5K or a marathon—how you fuel your body can make all the difference. Your nutrition choices before and after your run can impact your energy, recovery, and even whether or not you cramp up mid-stride. Healthy snacks for runners can help boost performance.
In this guide, we’ll break down the best pre- and post-run snacks for runners of all levels, touch on the trend of fasted cardio, and share tips to avoid muscle cramps and fatigue. Ready to lace up? Let’s dive in.
Pre-Workout Fuel: What to Eat Before You Run
Timing is key. Ideally, eat a light snack 30–90 minutes before your run. Carbs are your best friend here—they provide quick-burning fuel. A bit of protein helps too, especially for longer runs.
Good Pre-Run Snack Ideas:
- For a 5K or 10K (30–60 min before):
- Half a banana with almond butter
- Toast with honey or jam
- Energy bites with oats and dried fruit
- Small smoothie with banana + Greek yogurt
- For Half or Full Marathon Training (60–90 min before):
- Oatmeal with berries and a drizzle of maple syrup
- Rice cake with peanut butter and banana slices
- English muffin with jam and a boiled egg
What About Running Fasted?
Some runners prefer fasted cardio—running before eating—to train the body to burn fat more efficiently. This can work for short, lower-intensity runs. However, fasted training may not be ideal for intense workouts or longer runs where glycogen stores matter more.
Pro Tip: Try fasted runs only on easy run days and see how your body responds. Always hydrate before heading out, even if you skip food. Always check with you doctor and coach to see if this is for you. You want to make sure that your own health needs are optimized with any exercise program especially when it comes to nutrition and exercise.
During Your Run: Fuel for the Long Haul
For runs over an hour (like half or full marathon training), mid-run fuel helps maintain blood sugar and energy.
Intra-Run Options:
- Energy gels (look for ones with electrolytes)
- Dried fruit (like dates or raisins)
- Banana halves
- Sports drinks or coconut water for hydration + electrolytes
Post-Workout Recovery: Refuel & Rebuild
Post-run is all about repair and replenishment. Aim to eat within 30–60 minutes of finishing your run to restore glycogen and promote muscle recovery.
Post-Run Snack Ideas:
- Greek yogurt with berries and granola
- Protein shake with banana and almond milk
- Hard-boiled eggs and fruit
- Turkey wrap with hummus
- Rice bowl with lean protein and veggies
Include a mix of:
- Carbs to refill energy stores
- Protein to repair muscle
- Healthy fats for satiety
Beat the Cramp: Foods & Electrolytes for Muscle Support
Muscle cramps often result from dehydration or an electrolyte imbalance—especially during long runs or hot weather.
Key Electrolytes to Focus On:
- Sodium – Found in salty snacks, broth, pickles
- Potassium – Bananas, sweet potatoes, spinach
- Magnesium – Almonds, pumpkin seeds, dark chocolate
- Calcium – Yogurt, leafy greens, chia seeds
Best Hydration Boosters:
- Coconut water
- Electrolyte tablets (like Nuun or LMNT)
- Homemade electrolyte drink: water + lemon + sea salt + honey
Hydration Tip: Weigh yourself before and after long runs. For every pound lost, aim to replace with 16–24 oz of fluids. This is a key tip for leg cramps and other issues for runners when it comes to dehydration.
5K Training Tips for Faster Running is a great read to help as you plan for optimum hydration and other ideas for success.
Match Your Fuel to Your Run Distance with these Snacks for Runners
| Distance | Pre-Run Snack | During Run | Post-Run Snack |
|---|---|---|---|
| 5K | Banana + peanut butter | Water | Greek yogurt + berries |
| 10K | Oatmeal + honey + fruit | Water or light sports drink | Protein smoothie + toast |
| Half Marathon | English muffin + almond butter + banana | Gels, coconut water, banana | Turkey wrap + sweet potato wedges |
| Full Marathon | Oatmeal + nut butter + banana + electrolyte | Gels, electrolyte drink, banana | Rice bowl with grilled chicken + avocado + salsa |
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References
- Jeukendrup, A. E. (2014). A Step Towards Personalized Sports Nutrition: Carbohydrate Intake During Exercise. Sports Medicine.
- Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics: Nutrition and Athletic Performance. J Acad Nutr Diet.
- American College of Sports Medicine. (2021). Hydration Guidelines.
- Sports Dietitians Australia. Fueling the Long Run (2023).
Disclaimer:
This blog is for informational purposes only and is not intended to diagnose, treat, or replace professional medical advice. Always consult with your healthcare provider or a registered dietitian before making changes to your nutrition or exercise routine.
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