August 26, 2019

6 Quick Nutrition Tips for Runners

Written By: Charmaine Jones, MS, RDN, LDN — Superfeet Wellness Panel Member. Charmaine Jones is founder and owner of Food Jonezi, a website and nutrition counseling service dedicated to ensuring all individuals have access to proper food and nutrition education to achieve optimal health.  


What you eat can have a serious impact on whether your run ends with a bonk or a runner's high.  These six quick nutrition tips for runners will keep you feeling great mile-after-mile. 

  1. Don’t forget to fuel-up before and after your run. A quick snack 15-30 minutes before and immediately after your run gives your body the power it needs to start, and the nutrients it needs to recover.
  1. Stay hydrated! Especially during summer, drink adequate amounts of water for hydration, keeping cool, and replenishing of electrolytes.
    Nutrition Tips for Runners Stay Hydrated
  1. Remember to take energy savers on long runs. Energy savers (i.e. glucose gels, watermelon or pineapples chunks) will refuel your muscles with sugar and electrolytes to give you the strength to cross the finish line.
  1. Make healthy eating and snacking a daily habit. Eating the right combination of macronutrients — carbohydrates, proteins, and fats are what your body truly needs to generate energy, build muscles, and provide cushion to your bones to support you on your run.   Quick Nutrition Tips for Runners Make Eating Healthy a Daily Habit
  2. Don’t you dare give up carbohydrates! Carbohydrates are the primary energy source for your muscles and body.  Your muscles and body heavily rely on them during your run.
    Six Quick Nutrition Tips for Runners Don't Give Up Carbs
  3. Replenish with water or a sports drink every 15 minutes for energy and electrolytes to prevent leg cramps.

Charmaine Jones bio