There’s something special about running with a group—the shared momentum, the collective energy, the unspoken push to go just a little further. But the real secret to a strong, effortless run? It starts long before you lace up and continues long after you cool down. The right foods set the foundation for your performance, from energy-boosting pre-run snacks to restorative post-run meals. We spoke to nutritionist Claudia Kent, founder of The Fit Feast on how to fuel your body at the right times to support every step of your run.
The Art of Pre and Post-Run Nutrition
Since a great run begins with how you nourish your body beforehand and how you replenish it afterward, it important to follow these simple guidelines.
Before your run, focus on foods that provide quick, efficient energy without weighing you down. Think simple, whole carbohydrates paired with a touch of healthy fat or protein to keep your blood sugar stable. We’ll dive into some examples as we go.
After your run, your body craves nourishment to repair muscle tissue, reduce inflammation, and replenish glycogen—your muscles’ main source of stored energy. Prioritising nutrient-dense, anti-inflammatory foods will help you recover with ease.
Best Pre-Run Foods for Energy and Endurance
The right pre-run fuel ensures sustained energy without digestive discomfort. Aim for quick-digesting carbohydrates with a little fat or protein for balance.
Pre-run options:
- Banana with almond butter: A perfect mix of fast-digesting carbs and healthy fats for lasting energy.
- Sourdough toast with banana, peanut butter and salt: Fast-digesting carbs for energy, healthy fats for endurance, and salt for electrolyte balance.
- Medjool dates with almond butter and a sprinkle of sea salt: Quick fuel with natural electrolytes. Try freezing them for a pre-run treat.
- Rice cakes or pikelets with honey or jam: Light, simple carbs for an easy energy boost.
- Small smoothie with banana, coconut water, and protein powder: Hydrating and packed with quick-release energy.
- Oatmeal with berries and a drizzle of maple syrup: Great for longer runs, offering slow-release carbs.
Lean Protein & Healthy Carbs: The Foundation of Post-Run Meals
Carbs are your post-run ally, helping to replenish glycogen stores, the body’s primary fuel source used during exercise. They also support muscle recovery, prevent fatigue, and help reduce post-run soreness by restoring energy levels efficiently. Pairing them with protein enhances muscle repair and growth for optimal recovery.
Post-run options:
- Eggs on sourdough with avocado & smoked salmon: Protein for muscle repair, healthy fats for recovery, and carbs to replenish glycogen.
- Greek yogurt with berries, oats & honey: A mix of protein, probiotics, and fast-digesting carbs for optimal recovery.
- Grilled chicken with roasted sweet potato & tahini drizzle: Lean protein, complex carbs, and anti-inflammatory fats to refuel and rebuild.
- Rice bowl with tofu, black beans & chimichurri: Plant-based protein, fiber-rich carbs, and essential minerals for recovery.
- Smoothie with banana, protein powder, almond butter & cacao: Quick-digesting carbs, muscle-repairing protein, and magnesium for relaxation.
Magnesium: The Secret to Effortless Recovery
One of the most overlooked nutrients for runners is magnesium. It helps relax muscles, prevents cramping when dietary intake is inadequate, and supports nervous system function. Since much of it is depleted through sweat, it’s important to replenish daily.
Try this: Dark chocolate, pumpkin seeds, and almonds are natural sources of magnesium, but when you need extra support, magnesium supplements in vitamin or powder like form such as Caruso’s Super Magnesium and Magnesium Cream provide a comprehensive blend designed for deep muscle recovery.
Running is about so much more than just movement—it’s about balance, vitality, and connection to your body. When you fuel yourself with nutrient-dense foods and supplements, you’re not just training; you’re cultivating longevity and well-being. So listen to your body, choose ingredients that support you, and make every run feel like a moment of self-care.
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