Every person is different, so it makes sense that San Diego–based clinical nutritionist Tara Coleman believes that how you fuel your run—even before putting on your running shoes—depends on the individual. “Part of your training is learning how your body handles different fuel,” she says, noting that a good starting point is a balanced meal with protein, carbs, and some healthy fats up to two hours before or a small, easily digestible snack, like fruit, within the hour before.
For runs longer than 90 minutes, it’s vital to fuel along the way. Coleman recommends runners consume 100 to 250 calories per hour, depending on body weight. Think convenient gels and gummies (below). An alternative might be dried fruit, or sliced bananas wrapped in a low-fiber tortilla. “Just make sure to experiment with this well before race day,” she cautions.
But don’t rely on endorphins alone after your run. “Your post-workout meal is the most important meal of the day and should happen within 30 to 60 minutes after you end your workout,” she says. “The technical ratio is four carbs to one protein, but as long as you have both present you’ll be fine.”
Coleman recommends a stir-fry using protein from fish, chicken, or lentils and as many vegetables as possible. “I’d serve it over brown rice with slivered almonds for extra magnesium,” she says. “This is a great balance—protein to help with muscle recovery, carbohydrates to help store glycogen and antioxidants, and magnesium to help with cellular recovery.
“If a heaping bowl of pre-race pasta is a confidence-boosting ritual for you, then go for it”—but as Coleman explains, “for the average person, carb loading the night before won’t have a huge impact on race performance.”
Rather, focus on ensuring glycogen stores are full by including at least one source of starch—carbohydrates like sweet potatoes or quinoa—into every meal two to three days leading up to a race.
After crossing the finish line, “Focus on carbs and lean protein to help refuel your glycogen stores and start to repair your muscles,” she says. “Try a whole-grain sandwich with turkey and avocado, a bowl of chicken, veggies, and brown rice, or a lentil and vegetable soup.”
One for the Road
Think you can’t stomach the idea of a long run? You can, especially when fueling up with a bar, gel, or snack from one of these SD-grown companies.
Muir Energy
The Right Way to Fuel Your Run
Ian McNally started making these whole-foods-based gels while preparing to hike the John Muir Trail. Packed with ingredients like blackberries, sweet potatoes, blackstrap molasses, and pink Himalayan sea salt, the gels come in 10 flavors—like Pineapple Kale (great for high-aerobic efforts) or Hazelnut Banana (best for longer, slower runs)—and total 105 to 150 calories, making them ideal for anything longer than a 60-minute run. Bonus: The company has jars for purchase, so your before-run toast can get a Cacao Almond or Red Raspberry spread upgrade. $20 for a pack of six.
Ritual Energy
The Right Way to Fuel Your Run
Ritual Energy—made with honey, dates, peanut butter, dark chocolate, and green coffee—are snacks with 100 miligrams of caffeine, the same as your 12 ounce morning cup of joe. The company began after a sophomore at UC San Diego found himself lacking healthy and portable energy snack options. The bars weigh in at 70 calories each and make for a healthy pre-run boost. $23 for 15 bars.
Perfect Bar
The Right Way to Fuel Your Run
Perfect Bar prides itself on being the original refrigerated protein bar, but we love it more for its San Diego roots and cookie dough texture. Mission Bay nutritionist Bud Keith preached the importance of natural foods in the 1960s, then again 20 years later when he created a protein bar made of freshly ground peanut butter, honey, and whole-food supplements. Flavors like maple almond, blueberry cashew, and dark chocolate chip peanut butter are easy on a post-run stomach. $24 for a pack of eight.
