Pre and Post Run Nutrition

Jeremy jscholten@glanbia.net
2025-09-16T16:13:00+01:00

By Mark Evans, Optimum Nutrition, Nutrition & Education

Fuelling your body effectively before and after a run is critical to getting the most out of every session, maximising your performance, recovery, and overall health.

What are calories? Calories are units of energy that our bodies need to perform various functions, from breathing to physical activity. When you eat the calories contained in food, your body converts them into energy through metabolic processes. This energy is then used to power your muscles during a run and to repair and build tissue afterward. Without sufficient calorie intake, your body might struggle to perform these essential functions, leading to suboptimal performance and recovery.

Understanding the roles of macronutrients—carbohydrates, proteins, and fats—is essential for getting the most out of your runs.

Carbohydrates are your body’s main source of energy during exercise. When you consume carbs, your body converts them into glucose, which is then stored in your muscles and liver as glycogen. Glycogen is a readily available energy reserve that fuels your runs. Eating carbs beforehand ensures that your muscles have enough glycogen stores to sustain prolonged or intense exercise. Starting your workout with depleted glycogen stores can lead to early fatigue. After a run, your glycogen stores are lowered, and it’s crucial to replenish them to aid recovery and prepare for your next exercise session.

Pre-Run Meal Examples

Oatmeal with fruit: A bowl of oatmeal topped with berries or a banana.

Whole grain toast with honey: Whole grain bread with a drizzle of honey or a spread of nut butter.

Smoothie: A fruit smoothie made with low-fat yogurt and a mix of fruits like berries, banana, and oats.

Protein is essential for muscle repair, growth, and recovery. While carbs are the primary energy source, having some protein before or after a run will aid in muscle repair and recovery. Muscle damage occurs when the muscle fibres experience ‘micro tears’ during any kind of exercise, which needs to be repaired to prepare you for your next session. Protein helps with repairing this damage. Aim for 20–30 g of protein before or after your workouts to support your muscles.

Protein Food Examples

Greek yogurt with a small portion of nuts: A serving of Greek yogurt mixed with a handful of almonds or walnuts.

Omelette: A 3-egg omelette with vegetables like spinach and tomatoes.

Protein shake: A protein shake, such as Optimum Nutrition 100% Gold Standard Whey, made with milk or water provides 24 g of protein.

While fats are an essential part of a balanced diet, they are not ideal around runs due to their ability to slow down digestion. Consuming high-fat meals before or after a workout can impede the timely absorption of carbohydrates and proteins, which are crucial during these periods.

When you’re short on time, focus on quick, nutrient-dense options that are easy to prepare and consume. The goal is to provide your body with easily digestible carbohydrates and an adequate amount of protein. You can make use of healthy portable snacks if you need to stop at the shop before a workout, including popcorn, protein bars, energy bars, and fruit juices. Quick meal examples include fruit and nut butter, Greek yoghurt with honey, oatmeal, and smoothies.

Timing Your Nutrition

Timing your nutrition correctly before and after running can greatly enhance your performance, recovery, and overall fitness progress. Eating a carbohydrate-containing meal 2–3 hours before your workout ensures you have energy and allows sufficient time for digestion, while a quick snack—such as rice cakes with honey or a small bowl of cereal—30–60 minutes prior provides an extra boost.

Post-run, consuming a protein-containing snack followed by a balanced meal 1–2 hours later helps with muscle repair and glycogen replenishment. Don’t stress if you can’t get protein in immediately afterwards—your body will use the protein just as well after a couple of hours once you get home and make dinner.