Carbs are our body’s preferred source of fuel. They are stored in your body as glucose in your blood or glycogen in your muscles and liver. But your body can only store a certain amount of glucose and glycogen so eventually, you will run out of this fuel if you are running long distances. If you want to optimize performance, you need to practice fueling with carbs before, during, and after your runs.

Pre-run fueling

Before a run, you should make sure there’s some fuel in the tank.  How much and what you eat depends on how much time you have to digest and what your stomach can handle. There is lots of research on running while fasted (especially for early morning runs). I wouldn’t recommend it for race day (or leading up to a race) when you want to optimize for performance.

• If you’re eating 3-4 hours pre-run, eat a regular meal.
• If you’re eating 1-2 hours pre-run, have some carbs and add in some protein like a Greek yogurt or eggs.
• If you are eating 30 minutes pre-run, you can try a piece of toast with jam, some graham crackers, a couple of dates or a banana.
• For races, take a gel or an easy-to-digest carb about 15 minutes before the race.

During the run

For runs longer than 90 minutes, you should aim for 30-90g of carbs per hour, depending on your weight and length of exercise.  To reduce stomach issues, start with smaller amounts and increase gradually. Practice fueling as part of your training leading up to your race.

• Start by taking 25-30g of carbs every 45 minutes and increase from there.  Too much too soon is a recipe for GI disaster.
• Use each long run as an opportunity to practice your fueling. You can try different types of fuel, try taking them at different times and different frequencies.
• Try different things and see what works for you.  My favourite fuel is Endurance Tap because it goes down smooth, unlike traditional gels that are thick and goopy and it’s made of just 3 ingredients – maple syrup, ginger, and sea salt. But they can be expensive so I recommend trying real food like pretzels, fruit to go, gummy bears, graham crackers, dates, or just plain old maple syrup in a small flask (also sold by Endurance Tap)
• Don’t forget to hydrate. How much fluid you need depends on the temperature, how much you sweat, how hard you’re running, etc.   Water is fine for runs less than 1 hour.  For runs longer than 1 hour, incorporate some electrolytes like Nuun. Drink to thirst.

Post-run fuel

Your body uses carbs for energy but it needs protein to rebuild muscle.  After a long run or a hard workout, you need to refuel with both. 

• For optimal recovery, refuel ideally within 30 minutes or as soon as possible.
• Aim for a 3:1 or 4:1 ratio of carb to protein
• Latest research suggests that it’s not only the ratio but the absolute amount also matters and it depends on your weight and length of activity. More on this in my next post.
• My go-to protein shake: banana, frozen blueberries, almond milk, and a scoop of Kaizen whey protein powder from Costco. One scoop has 35g of protein!
• I also eat eggs, nuts, peanut butter, protein bars, or Greek yogurt.
• I’m pescatarian so, for regular meals, I also make sure I incorporate a protein like tofu, paneer, lentils, beans, quinoa, or fish/seafood.

Disclaimer: This post provides general tips on fueling for optimal performance. I’m not a nutritionist or dietitian so take this advice with a grain of salt. Always consult a dietitian if you want a personalized assessment.