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 suitable for most athletes
If running for more than an hour: consume 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.