Running Nutrition: Fueling Your Runs
What you eat matters just as much as how you train. Learn how to fuel your runs for better performance and faster recovery.
Proper nutrition is the foundation of every successful training plan. Whether you are figuring out what to eat before a morning run, looking for the right sports drink for race day, or trying to build a sustainable meal plan around your training, these guides will help you make informed choices. Good fueling habits lead to better workouts, faster recovery, and more consistent running.
Nutrition Guides
Race Fueling Calculator (Half Marathon & Marathon)
Personalized carbs, fluid, and sodium targets for race day, plus carb-loading and recovery plans. Built on the latest peer-reviewed sports-dietitian guidance.
The Basics of Endurance Fueling
A comprehensive overview of how to fuel for long runs and races, including what to eat before, during, and after.
What to Eat Before a Run
The right pre-run meal can make or break your workout. Learn what to eat and when to eat it.
How Long Should You Wait to Run After Eating?
Timing your meals around your runs is important for comfort and performance. Here is what the research says.
Meal Planning for Runners
Simplify your nutrition with a structured meal planning approach designed around your training schedule.
Best Sports Drinks for Runners
Compare the top sports drinks for hydration, electrolyte replacement, and fueling during long runs.
Carbohydrates for Runners
Carbs are a runner's primary fuel source. Learn how much you need and the best sources for endurance performance.
BCAAs and Running: Should Runners Use BCAAs?
A look at the science behind branched-chain amino acids and whether they offer real benefits for runners.
The Runner's Guide to Intermittent Fasting and Running
Can you combine intermittent fasting with a running program? Here is what you need to know.
Natural Food Options for Runners
Skip the processed gels and bars. Discover whole food alternatives that fuel your runs just as well.
Effects of Caffeine on Running Performance
Caffeine is one of the most studied performance enhancers. Learn how to use it effectively in your running.
Recipes & Meal Prep
More Nutrition Articles
The Best Books About Running, Nutrition, Cross Training and Mindset
Books about running, training, and motivation are a great way to learn more about the sport we love. As a coach, much of what I learned by coaching runners through experience, was...
How To Stay Hydrated When You Run (And Avoid The Porta Potty)
In this episode, I share how to stay properly hydrated during your runs and races and how to calculate how much you should drink to avoid the porta-potty lines. We cover how to calculate sweat and...
Related Podcast Episodes
Dive deeper into this topic with these episodes from the RunBuzz Running Podcast.
Episode 85
How To Stay Hydrated When You Run (And Avoid The Porta Potty Line)
Episode 162
How To Develop Systems So You Can Have A Healthy Relationship With Food - Jaclyn Ricchio Stover
Episode 160
Easy, Quick Meal Prepping For Runners With Simone McKenna
Episode 149
Intermittent Fasting With Serena Marie RD
Want Personalized Guidance?
Get a training plan and coaching tailored to your specific goals.
Get Personalized Nutrition Coaching