{"id":451,"date":"2021-07-09T11:37:05","date_gmt":"2021-07-09T11:37:05","guid":{"rendered":"https:\/\/blog.joggo.run\/?p=451"},"modified":"2024-01-22T13:03:51","modified_gmt":"2024-01-22T13:03:51","slug":"foods-to-eat-during-a-run","status":"publish","type":"post","link":"https:\/\/joggo.run\/blog\/foods-to-eat-during-a-run\/","title":{"rendered":"Best Foods to Eat During a Run &#8211; What to Choose for a Long Run?"},"content":{"rendered":"\n<p>What and when to eat during, <a href=\"https:\/\/joggo.run\/blog\/eat-before-after-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">before, or after your run<\/a> can be confusing, especially if you\u2019re new to running. But ensuring your body stays properly fuelled guarantees you get the most out of each running session. It also prevents you from hitting any walls when you\u2019re out on your run or crashing afterward. So, what should you know?<\/p>\n\n\n\n<p>In this article, we dive into <a href=\"https:\/\/joggo.run\/blog\/eating-during-run\/\" target=\"_blank\" rel=\"noreferrer noopener\">what foods to eat<\/a> during your run, how much you should eat, and why it\u2019s important.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_56_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >In This Article:<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/joggo.run\/blog\/foods-to-eat-during-a-run\/#why-is-it-important-to-eat-during-a-run\" title=\"Why Is It Important to Eat During a Run?\">Why Is It Important to Eat During a Run?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/joggo.run\/blog\/foods-to-eat-during-a-run\/#how-much-should-you-eat\" title=\"How Much Should You Eat?\">How Much Should You Eat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/joggo.run\/blog\/foods-to-eat-during-a-run\/#what-should-you-eat-during-your-run\" title=\"What Should You Eat During Your Run?\">What Should You Eat During Your Run?<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/joggo.run\/blog\/foods-to-eat-during-a-run\/#1-energy-gels-or-gel-packs\" title=\"1. Energy Gels or Gel Packs\">1. Energy Gels or Gel Packs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/joggo.run\/blog\/foods-to-eat-during-a-run\/#2-bars\" title=\"2. Bars\">2. Bars<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/joggo.run\/blog\/foods-to-eat-during-a-run\/#3-fruit\" title=\"3. Fruit\">3. Fruit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/joggo.run\/blog\/foods-to-eat-during-a-run\/#4-electrolytes-in-water\" title=\"4. Electrolytes in Water\">4. Electrolytes in Water<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/joggo.run\/blog\/foods-to-eat-during-a-run\/#key-takeaways\" title=\"Key Takeaways\">Key Takeaways<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"why-is-it-important-to-eat-during-a-run\"><\/span>Why Is It Important to Eat During a Run?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When you run, your muscles take in a ton of glucose for energy. This can cause your blood sugar to drop. If your blood sugar drops too low, you can face various complications, as well as feel completely wiped out after your run. You also won\u2019t be able to perform to the best of your abilities.<\/p>\n\n\n\n<p>Further, if your blood sugar drops, but there isn\u2019t any sugar coming into your body to replace it, you will feel very lethargic. You might also feel shaky, irritable, and hungry: not exactly the feelings you want to feel when you\u2019re out for a run.<\/p>\n\n\n\n<p><strong>Also, eating during a run isn\u2019t necessary for all runs.<\/strong> Short runs, such as those that fall below 60 minutes in length, probably don\u2019t require you to bring a <a href=\"https:\/\/joggo.run\/blog\/zero-calorie-snacks\/\">quick snack<\/a> with you. For runs over 60 (and definitely for 90-minute runs), you probably want to have a snack in your back pocket to refuel.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how-much-should-you-eat\"><\/span>How Much Should You Eat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>This depends. Did you eat before your run? If so, you might just need something quick, like a gel pack and water or a bit of dried fruit. Generally, you want to eat a substantial meal about 2 hours before your run, as this gives your body enough time to digest. If you\u2019re past this window, a light snack is usually sufficient before you run, such as fruit, which is easy to digest.<\/p>\n\n\n\n<p>Usually, for a run of about 90 minutes or more, a small packet of dried fruit or a gel pack should do the job. Always drink water with it!&nbsp;<\/p>\n\n\n\n<p>As always, you\u2019ll also want to refuel after your run.&nbsp;<\/p>\n\n\n\n<p><strong>Generally, you should consume about 25\u201330 grams of protein and about 100 grams of carbs in that post-run meal.<\/strong> You can also throw a bit of fat in there to help with digestion.&nbsp;<\/p>\n\n\n\n<p>Some good examples for your post-run meal include tuna fish or eggs combined with <a href=\"https:\/\/joggo.run\/blog\/guide-to-a-carb-cycling-calculator-for-beginners\/\">complex carbs<\/a>, such as potatoes, quinoa, or oats.&nbsp;<\/p>\n\n\n\n<p>Try not to consume fruit after your run since fruit contains fructose. It goes straight to your liver and doesn\u2019t get used by your muscles to aid in <a href=\"https:\/\/joggo.run\/blog\/run-recovery\/\" target=\"_blank\" rel=\"noreferrer noopener\">recovery<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"what-should-you-eat-during-your-run\"><\/span>What Should You Eat During Your Run?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Alright, so what are your options? We\u2019ve kind of briefly mentioned a few, but let\u2019s take a closer look.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1-energy-gels-or-gel-packs\"><\/span>1. Energy Gels or Gel Packs<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Energy gel, or gel packs, are made for giving you energy during your run. They provide quick fuel without any GI distress. However, there is one thing that many people get wrong about this quick fuel up. For each gel pack, you want to consume the same amount of water. If you don\u2019t, you might get that upset stomach that no one wants during a run.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2-bars\"><\/span>2. Bars<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Small energy bars or bites can be great during your run. These also provide quick energy while not causing discomfort in the stomach area.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3-fruit\"><\/span>3. Fruit<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Fruit is easy for your body to digest. Another option besides fruit (since it can be difficult to carry) includes dry fruit or even kid\u2019s applesauce packets. Something sweet often works to give you that extra bump you need to get through the second half of your run.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4-electrolytes-in-water\"><\/span>4. Electrolytes in Water<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Sports drinks are great. While you may not want to rely on them for longer runs of 90 minutes or more, they can also add another layer to help fuel your body properly.<\/p>\n\n\n\n<p>Ultimately, it\u2019s finding what works for you and your body. Everyone is different. Thus, it might take some experimentation to find what is best for you. And during your training, it\u2019s the best time to experiment. That way, come race day, you\u2019re ready!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"key-takeaways\"><\/span>Key Takeaways<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>It\u2019s important to eat during your run to ensure your body is adequately fuelled. Some great options include fruit, gel packs, bars, and sports drinks. Remember to experiment before race day, so you have your eating tricks down-pat for the big day.<\/p>\n\n\n\n<ul>\n<li>Fuelling your body mid-run during 60\u201390 minute runs or more is crucial to ensure you perform your best.<\/li>\n\n\n\n<li>How much you eat depends on you. It\u2019s important to experiment and figure this out for your body yourself. When in doubt, start with small doses but bring extra, just in case!<\/li>\n\n\n\n<li>Fruit, bars, sports drinks, and gel packs are great options for mid-run snacks.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>What and when to eat during, before, or after your run can be confusing, especially if you\u2019re new to running&#8230;.<\/p>\n","protected":false},"author":5,"featured_media":453,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"10","inline_featured_image":false,"footnotes":""},"categories":[10,5],"acf":[],"_links":{"self":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/451"}],"collection":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/comments?post=451"}],"version-history":[{"count":18,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/451\/revisions"}],"predecessor-version":[{"id":4329,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/451\/revisions\/4329"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media\/453"}],"wp:attachment":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media?parent=451"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/categories?post=451"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}