How should I be fueling for my long run?
Fueling properly before and during your long run can make all the difference in your energy levels, endurance, and recovery. The main focus is to aim for 60-90 grams of carbohydrate per hour on any runs longer than 2 hours. Here’s how to optimize your nutrition for peak performance:
Pre-Run Nutrition
2-3 Hours Before: A Balanced Pre-Run Meal
Yes, waking up early to fuel is key! A meal with complex carbs, moderate protein, and fat will provide sustained energy.
Oatmeal with Banana & Almond Butter – Oatmeal offers slow-releasing carbs, banana provides quick energy, and almond butter adds a small amount of protein and fat for satiety.
Bagel with Peanut Butter & Honey – Carbs from the bagel fuel your run, peanut butter adds protein and fat, and honey gives a fast energy boost.
30-60 Minutes Before: Quick & Easy Carbs
Choose a simple carbohydrate snack for fast energy.
Banana – Easy to digest and packed with quick energy.
Energy Bar – Options like Maurten Solid, Nature’s Bakery Fig Bar, or That’s It Bar provide easily digestible carbs.
White Bread with Jam – A simple, fast-digesting carb source to top off your fuel stores.
On the Run Nutrition
During the Run: Maintain Energy with 60-90g Carbs/Hour
Keeping a steady carb intake will help you avoid hitting the wall.
Skratch Labs Super High-Carb Drink Mix – 1 serving (100g carbs) provides a convenient fuel source, split up a serving between two bottles to drink one per hour.
Huma Gel – Each gel contains 23g of carbs for easy on-the-go energy.
Maurten Gel – Another gentle-on-the-stomach option with 25g or 40g options. These gels are unflavored.
Example Fuel Plan for a 3-Hour Run (Total: 200g Carbs, ~65g/hour)
First 90 Minutes: Drink half of the Skratch Labs mix (50g).
Last 90 Minutes: Drink the remaining half (50g).
First 45 Minutes: Huma Gel (25g).
Second 45 Minutes: Maurten Gel (25g).
Third 45 Minutes: Maurten Gel (25g).
Last 45 Minutes: Huma Gel (25g).
Additional Tips:
Hydration is Key – Pair your carbs with water or an electrolyte drink to optimize performance and recovery.
Listen to Your Body – Adjust your fueling strategy based on how you feel. Everyone’s needs are different!
Why It Matters:
Sustained Energy – Keep your energy levels steady from start to finish.
Avoid Fatigue – Prevent hitting the wall by fueling consistently.
Run Stronger, Longer – A well-fueled body performs at its best!
Fuel smart, run strong!
Get More In-Depth With A Nutrition Consultation
Looking to build a winning nutrition strategy for yourself? Book an intro call today and let’s chat about how GracesGrit can support your training!
Grace Thomas, MDN, RDN, LDPerformance Dietitian, Personal Trainer, Speed/Agility CoachGracesGrit Nutrition & Fitness Solutions LLC