What to Eat Before and After a Run (Without Overthinking It)

The 1% Better Runner | DLake & Friends

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12d ago 16:03

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Most runners don’t fuel right and it’s costing them performance and recovery.

Ever wondered why your runs sometimes feel effortless while other days your legs feel like lead? It might not be your training—it could be your nutrition. In this episode, I’ll give you real, science-backed strategies to fuel smarter before and after your runs. You’ll learn why your pre-run meal matters more than you think, how to avoid the most common fueling mistakes, and how to use simple, travel-friendly foods to optimize recovery—no supplements or complicated meal prep required. Whether you’re running 5K or prepping for a marathon, this is the essential guide to eating for endurance without overthinking it.

Key Takeaways

Pre-Run Fuel: Eat simple carbs like toast with peanut butter, bananas, or oats 1-2 hours before running. Avoid high-fiber or fatty foods to prevent stomach issues.
Post-Run Recovery: Aim for a 3:1 ratio of carbs to protein (like chocolate milk or a peanut butter sandwich) to refuel and repair muscles. Timing matters—eat within 30-60 minutes for best results.
Easy Snack Ideas: Shelf-stable options like trail mix, tuna pouches, or a "broken shake" (oats + protein powder) make recovery simple, especially when you’re on the go.

Timestamps

[00:19] What You’ll Learn
[01:35] What Is a Pre-Race Meal?
[02:12] Simple Pre-Run Meal Ideas
[02:25] How to Do a Pre-Run Meal
[03:54] Timing Your Pre-Run Meals
[05:13] Why Pre-Run Nutrition Matters
[07:12] Use This Easy Free Guide To Remember Everything
[08:23] Post-Run Recovery Essentials
[11:13] Quick Note On Protein Shakes
[12:16] Top 5 Recovery Snacks
[15:16] Finish Line Thoughts

Links & Learnings

📈 Get your free 1% better base and habits training plan now - https://dlakecreates.com/5foodsfree
🎧 Listen, read and learn more here https://dlakecreates.com/nutritionprepost
Learn more about 8 Best Science Backed Run Recovery Foods - https://dlakecreates.com/8foods
Jordan Kain | Gutful Nutrition on Instagram https://www.instagram.com/gutful_nutrition/?hl=en
Follow Me On Instagram – https://instagram.com/dlakecreates
Follow My Training On Strava – https://www.strava.com/athletes/120507

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