What to eat during a run

The goal: Sustain energy and hydration with food and beverages while avoiding digestive discomfort.

If running for less than 45 minutes: plain water is enough for most

If running for more than an hour: drink fluids, carbohydrates, and electrolytes. 

• Fluids: sip on 3-8 oz every 15-20 minutes
• Carbohydrates: consume 30-60 grams every hour (for 2+ hour runs, some runners need up to 90 grams/hour)
• Electrolytes: replenish electrolytes lost from sweat (sodium, chloride, potassium, magnesium, and calcium)

What ~20-30 grams of carbs looks like:

• 1 energy gel or chew
• 12 oz of sports drink
• 1 oz dried fruit
• 1 banana
• 2 applesauce squeeze packets
• 1/2 honey or jam sandwich

Sources of electrolytes:

• Sports drinks
• Sport gels and chews
• Electrolyte tablets
• Electrolyte powders
• Salty snacks like pretzels and potato chips

Avoid:

• Fatty/fried foods
• Spicy or other irritating foods
• Foods high in fiber
• Foods that are dry, crunchy, or require fluids to be chewed and swallowed (if on the go)

Note: again, experimenting is important here. You may need to play around with different types of food (ex: solids vs. liquids) and also timing. Some foods you may also want to consume with fluids.