What to Eat During a Run

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


  • 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. 

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