Ever felt off halfway through a long run? Or finished a training session with an upset stomach? Nutrition plays a key role in your performance, just as much for comfort and enjoyment as for endurance. Whether you’re training for a 10K or a marathon, eating the right foods at the right time can make a big difference.
In this article, we collaborated with TeamNutrition’s registered dietitians and nutritionists to share practical advice on what to eat, when to eat it, and how to pick the best products—so you can run farther, feel better, and avoid unpleasant surprises along the way!
Before Your Run: The Power of Smart Carbs
Your goal: Quick energy and easy digestion
Before a run, it’s all about giving your body easily digestible carbohydrates. These carbs help top up your muscle glycogen stores, the main fuel your body uses during exercise.
Here are some good pre-run snack options:
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Plain bagel with jam
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Bowl of puffed rice cereal with oat beverage
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High-carb energy bar (like Xact Energy)
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Fruit smoothie (without added fibre or protein)
Ideally, this snack should be eaten 30 to 60 minutes before your run, depending on how much you're eating and how well you digest it. Avoid high-fibre, high-fat, or high-protein foods right before running—they slow digestion and can cause discomfort.
During the Run: Carbs to Keep You Going
Fueling becomes essential after 60 minutes
Once your run hits the one-hour mark, it's important to replenish carbs to maintain your energy, keep up the intensity, and delay muscle fatigue.
Here are some easy-to-carry options for endurance:
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Energy bars
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Fruit purée pouches
Every runner has their preferences, so it's key to try these out during training to make sure your body tolerates them well. You don’t want to experiment for the first time on race day!
What About Protein?
For very long runs (typically over 2.5 hours), adding a bit of protein can help reduce muscle breakdown and kickstart recovery even before the run is over. It may also help with feeling full and keeping your energy stable. Aim for about 5–10 g of protein per hour, along with your carb intake.
Examples:
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Endurance bar (like Xact Endurance)
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Individual bottle of soy drink
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30 g of light cheese
As always, the golden rule: test it in training first!
4 Things to Check on the Label Before Buying
1. Carbohydrates: How many per serving?
Look for the carb content per serving: aim for about 30–45 g one hour before the run, and 30–60 g per hour of effort during runs longer than an hour. Products like XACT Energy bars provide around 25 g, making them easy to portion and integrate.
Keep in mind that needs vary depending on effort duration, intensity, and type. A nutrition expert can help tailor recommendations to your personal goals.
2. Fibre and Fat: Minimize just before or during a run
Choose low-fibre (under 2 g) and low-fat options for faster digestion. Too much fibre or fat can slow things down and cause gastrointestinal discomfort mid-run.
3. Ingredient List: Keep it simple
Fewer ingredients, fewer additives. A shorter, cleaner list usually means a less processed product and better digestion—which matters when you’re running, but is also a good everyday habit.
4. Format: Easy to carry and use
The best fuelling products are compact, quick to open, and easy to consume one-handed. Look for lightweight, individual-serving formats.
4 Pro Tips for Runners
1. Build a “Pre-Run Box” at Home
Stock up on ready-to-go snacks:
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XACT Endurance Bars
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Squeeze pouches
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Fruit or maple syrup gels
Having options handy helps you stay consistent and avoid last-minute scrambles.
2. Plan Your Fuel Breaks for Long Runs
Set reminders on your watch or phone to take in carbs every 30 to 45 minutes during your run. Don’t wait until you’re hungry or thirsty—that means your body’s already slowing down.
3. Test Products Before Race Day
Everyone’s different. What works for a friend might not work for you. Use your training runs to experiment and find the right taste and digestion combo for you.
4. Work with a Sports Dietitian
Meet with a registered sports dietitian to assess your needs and fine-tune your product choices based on your body’s tolerance. Smart prep pays off, every kilometre of the way.
Nutrition: Your Running Ally
Eating well before and during a run helps you boost your energy, comfort, and performance. It’s not about following a one-size-fits-all plan, it’s about discovering what works for you and your running goals.
Looking for personalized guidance?
Book a consultation with one of TeamNutrition’s sports dietitians to build a nutrition strategy that fits your running profile and helps you perform at your best!