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Nutrition for runners - everything you need to know about it

What is the right nutrition for running? When should I eat best as a runner? And what should I eat? In this article, together with the German long-distance runner Anna Gehring, we show you everything you need to know about the right nutrition for runners and give you valuable tips. Our tips are suitable for beginners as well as for those of you who are already training for the next marathon.

spized | Running

April 22, 2025 |

Whats’ on this page

1. Nutrition and running - the basics

2. Eating before or after jogging - when is the right time and what is best to eat?

2.1 Eating before jogging - this is important

2.2 Eating while jogging - only makes sense under these circumstances

2.3 Eating after jogging - quick action is called for

3. Marathon nutrition - How to eat during the race

3.1 Eating before a marathon - What to bear in mind

3.2 Eating during a marathon - Keep these things in mind

4. Nutritional supplements for runners - This really makes sense

5. 5 tips for a healthy diet in everyday life

6. Food tips for the larder

Nutrition and running - the basics

If you run regularly, you should provide your body with sufficient nutrients. In addition, a balanced diet is generally recommended. Each meal should therefore contain carbohydrates, proteins, fats, minerals and fibre. The proportion of fats or carbohydrates in each meal depends on the timing of the meal as well as the amount or intensity of training. It makes a difference, for example, whether you eat before or after training or whether you are in the competition phase or the preparation phase.

Carbohydrates play a central role in nutrition for runners. They provide your brain and muscles with energy during intense exertion. Basically, the more intense your training, the more carbohydrates you need. They replenish your glycogen stores after training and enable you to perform at a high level in the long term. Up to two-thirds of your glycogen is stored in your muscles. There, the glycogen can be called up directly during exercise.

Even though carbohydrates are very important for runners, you should eat a colourful and varied diet. In terms of quantity, this means: consume five handfuls of fruit or vegetables per day. The motto here is "Eat the rainbow". The more varied you make these "handfuls", the broader the spectrum of nutrients you eat. For example, it makes a big difference whether your fruit-vegetable intake consists solely of five handfuls of apples or a mix of blueberries, broccoli, peppers, tomatoes, cucumbers, bananas and nuts.

Important: As a runner:in, don't forget to drink in your daily diet! At least two to three litres of fluid per day are recommended. If you are training, you should drink an additional 0.5 to 0.8 litres per training hour. By the way, you not only lose water through sweat, but also electrolytes. These can be replenished through a balanced diet.

Why is adequate hydration important for runners? If you run dehydrated or become dehydrated while running, your performance deteriorates rapidly because, among other things, your muscles can no longer be supplied with sufficient nutrients.

Eating before or after jogging - when is the right time and what is best to eat?

Basically, you can eat before, after or even during your run. We show you which form of food intake is recommended and when.

Eating before jogging - this is important

When you eat before jogging, you should pay attention to the following aspects:

Your last meal before training should be well-tolerated and not too bulky. For example, eat less fruit or vegetables. Soups are also not recommended. A banana or muesli bar before a light workout can be sufficient. Your glycogen stores don't need to be fully charged before an easy run. However, you don't have to start your run hungry.
When you go into a harder workout, your glycogen stores are best fully replenished. You can eat pasta or other carbohydrate-rich food before you run. Again, it is important that the food is easily digestible and not too bulky.

Eating while jogging - only makes sense under these circumstances

If your runs last less than an hour, eating while jogging is not essential. If your run is longer, you should consume around 30 to 60 grams of carbohydrates per hour. The best way to do this is to use powdered drinks, as you will also be drinking fluids at the same time. Alternatively, bars, gels or bananas can be used as carbohydrate sources during training or during a long run.

Eating after jogging - quick action is called for

Up to 45 minutes after training, your muscle cells are in "open window" mode. This means that the cells are very receptive to glucose and amino acids. That's why you should have a small snack as soon as possible after training that contains as many carbohydrates and proteins as possible.

Your first meal after training should contain many nutrients, i.e. vitamins as well as trace elements and minerals. A good balance of carbohydrates and proteins is also important. A vegetable dish or a large colourful salad with avocado, roasted chicken or fish and some rice are ideal.

Do you still need motivation for your next training session? Then you can design your own running shirt here.

Marathon Ernährung - So ernährst du dich in der Wettkampfzeit

A marathon demands a lot of energy from you as a runner. In order to endure the long distance, your body needs a lot of carbohydrates. Since it is not enough to only eat food beforehand, you also need to supply yourself with energy during the marathon. Otherwise you may experience a real "hunger pang" or a significant drop in performance. In the worst case scenario, the so-called "man with the hammer" will stop you and you will have to give up. If you want to run a marathon, you need a nutrition concept as well as training. We give you an overview.

Eating before a marathon - What to bear in mind

You need a lot of energy for a marathon. This can be provided before the race in the form of carbohydrates. They are stored as glycogen in the muscles and in the liver. Basically, the fuller your glycogen stores are, the more energy you can call on during the race.

A common method to fill the stores is the so-called "carbo-loading" before the competition. And it looks like this:

Two to three days before the competition, eat a high carbohydrate diet. A rule of thumb is that you should eat 6 to 8 grams of carbohydrates per kilogram of body weight per day.
Example: If you weigh 80 kilograms, you should eat up to 640 grams of carbohydrates during these three days. 500 grams of pasta have about 125 grams of carbohydrates. So you can cover your carbohydrate requirements with five packs of pasta.

Important: In order for your stomach and metabolism to tolerate this large amount of carbohydrates, easily digestible and low-fibre carbohydrate sources are recommended. Even if it sounds strange at first, conventional pasta and rice are more suitable than wholemeal pasta or wholemeal rice. It's also better to eat white bread instead of wholemeal bread before the marathon. It is also important to eat carbohydrates not only at the main meals, but also in between snacks. During the carbo-loading phase, make sure that you only eat a small amount of fats and proteins.

Eating during a marathon - Keep these things in mind

By carbo-loading, you have completely replenished your glycogen stores before the marathon. However, this store will not be enough to provide you with the necessary energy for the entire distance. It is therefore important that you also think about food during the marathon. You should keep the following in mind:

Depending on your body weight, you should consume between 60 and 80 grams of carbohydrates per hour. Above all, the intake should be even. You can start taking them as early as kilometre 5. This way you avoid running into an energy deficit early on.
Carbohydrates are best consumed in the form of carbohydrate-rich drinks or gels. Our tip: Test different manufacturers and products beforehand during training. Some products can lead to digestive problems during the competition. At the same time, you train your stomach for this form of energy supply by taking in food during marathon training.

Nutritional supplements for runners - This really makes sense

If you run regularly, your basal metabolic rate or nutrient consumption is significantly higher than for people who do not exercise. However, you can usually cover this nutrient requirement with a slightly higher food intake.

As long as you eat a balanced diet, you can never overdose on minerals or vitamins. However, an overdose can occur if you take food supplements (also called "supplements") indiscriminately and aimlessly. In the worst case, this can be harmful to your health!
It is therefore very important that you have a blood count done before taking supplements. This is the only way to determine which minerals or vitamins you should supplement. At the same time, a doctor can give you advice on the correct dosage.

In general, three nutrients in particular are important for endurance athletes:

Vitamin D: This amino acid is important for your bone health, your body's ability to regenerate and for strengthening your immune system. Your body can produce vitamin D with the help of sunlight. Especially in winter, people in the northern hemisphere usually have a latent vitamin D deficiency.
Iron: Iron is important for the transport of oxygen in your blood. Since you sweat during training and there is so-called "gastrointestinal micro bleeding" (= in the stomach and intestines), iron loss is higher in athletes than in non-athletes. You can boost your iron stores by eating oatmeal, flaxseed, tofu or spinach.
Vitamin C: This amino acid ensures that your body can absorb iron better. Important: It is best to avoid tea, coffee and cola during training and competition. The tannins they contain block the absorption of iron.

5 tips for a healthy diet in everyday life

As an athlete, you should not only pay attention to a balanced diet during training or competition. Your body and your performance will benefit from it.

Eat breakfast: Many people skip breakfast because it is either too early to eat or they want to avoid the extra calories. However, eating breakfast has been shown to make you more active for the rest of the day. Eating breakfast helps regulate your blood sugar throughout the day and avoids the famous "afternoon slump".
Snack on fruit or vegetables in the morning: By taking in minerals and vitamins, you strengthen your basic supply for the day.
Adapt your lunch to training sessions: The more time you have before training, the bigger your meal can be. If you only have a short time before training, you should avoid fat and protein and instead eat easily digestible carbohydrates.
Drink enough: Make sure you drink at least two litres of fluid per day. If you are exercising, you should adjust your fluid intake accordingly.
Provide your body with energy after training: It is best to eat carbohydrates and proteins after training.

Food tips for the larder

Carbohydrate sources: Oatmeal, couscous, rice, quinoa, millet, wholemeal bread, potatoes
Protein sources: Lentils, pulses, yoghurt, curd cheese, cheese, eggs, tofu, chicken, fish.
Fat sources: Olive oil, nuts, flaxseed, pumpkin seeds, avocado Sweet: honey, maple syrup, dried fruit, frozen fruit

These staples can be perfectly combined with fruit for breakfast or fresh vegetables for lunch and dinner. This way you can create delicious meals for your running nutrition with little effort.