What to eat before, during and after a run

As marathon season approaches, runners are lacing up and logging miles — but the real edge often lies not just in training, but in how you fuel your body. Performance nutrition is not just about energy; it is about optimizing stamina, speeding up recovery, and preventing injuries. Here is how specific nutrients and supplements play a critical role in endurance success.

1. Carbohydrates: The Primary Fuel Tank

Carbohydrates are your body preferred fuel during endurance activities. But not all carbs are created equal. Timing and type matter.

Simple carbs such as  glucose, maltodextrin, fructose, are good for rapid energy release as they are readily digested and absorbed by the body. 

Meanwhile, complex carbs such as isomaltulose or whole grains offer sustained-release energy, helping maintain glycogen reserves during long training blocks or pre-race prep.

Tip: During a marathon, aim for ~30–60g carbs per hour to maintain energy levels.

2. Electrolytes: 

During long runs, you lose electrolytes through sweat, and replacing them is key to maintaining nerve signals, muscle contractions, and hydration.

Key Players:

Sodium – Retains water, prevents hyponatremia.

Potassium – Maintains fluid balance and prevents cramps.

Magnesium – Supports muscle function, nerve signals, and reduces cramps.

Calcium – Important for muscle contractions.

Why it matters: An imbalance can lead to fatigue, dizziness, or muscle cramps, common “wall” symptoms in marathoners.

Sources: Electrolyte tablets, sports drinks, coconut water, salt capsules.

3. Protein: 

While carbs fuel the run, protein helps repair and rebuild muscle after the run, especially when logging high mileage weekly.

Protein helps with muscle recovery & soreness reduction and maintaining lean mass during long-distance training

Whey protein is a fast-absorbing, complete protein ideal post-run.

Tip: Aim for ~20–30g protein within 30–60 minutes post-run.

4. BCAAs & Essential Amino Acids

Branched-Chain Amino Acids (BCAAs) — leucine, isoleucine, and valine, are especially useful during endurance events for reducing muscle breakdown, delaying fatigue and preserving lean muscle during long runs.

EAAs (Essential Amino Acids) - all 9 amino acids, enhancing recovery and supporting overall muscle protein synthesis.

Use when: You are running fasted, cutting weight, or during long-duration runs.

5. Acetic Acid (e.g., Apple Cider Vinegar)

It may surprise you, but acetic acid, found in apple cider vinegar, is gaining interest in sports nutrition for its benefit in enhancing glycogen storage and improving blood sugar regulation.

While not a primary fuel, it can complement a runner recovery regimen and improve nutrient absorption.

Use tip: Small amounts (5–15ml) diluted in water post-run or with meals.

4. Magnesium: The Underrated Recovery Mineral

Magnesium is essential for over 300 enzymatic processes, and endurance athletes are often deficient due to sweat loss and high demands.

It helps muscle relaxation, cramp prevention, supports heart rhythm & energy production

Supplement tip: Look for magnesium bisglycinate or citrate post-run or before bed.

Your Nutrition Is Your Gear

Just like your shoes, your nutrition strategy should be tested during training, not just on race day. From carbs and protein to electrolytes and amino acids, every nutrient plays a role in how far, fast, and strong you go.