Guide to Running Nutrition
Beyond comfortable clothing and functional gear, eating the right foods before, during, and after a run can enhance performance.
In this guide, I break down the running-related nutrition products that I’ve used over the years. I describe what I look for when shopping for various items and provide links to online buying guides (if I could find them). In addition to the products those guides list, I have a paragraph on my favorite item in the category, a table that compares items, and in some instances references to other items that I’ve tried. (I’m not a brand ambassador for any of these products.)
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Table of Contents
Sports Drinks
Energy Gels
Energy Chews
Nutrition Bars
Recovery Drinks
Other Nutrition-Related Resources
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Sports Drinks
For re-hydrating a body on a run, water is the purest option. But, sports drinks provide calories, carbohydrate, and electrolytes that can improve performance by providing fuel for working muscles. Good for runners who can’t handle food in their stomach before or after a workout. Unlike recovery drinks, sports drinks are low on protein and fat but ideally have some electrolytes.
Buying Guide: “Best Sports Drinks for Long Runs,” Runner’s World and “Hydration 101: Sports Drinks vs. Water,” Jeff Gaudette.
Gatorade. Tried, true, and readily available; Gatorade is my go-to sports drink. It comes in a variety of flavors, too. An added benefit to using this popular sports drink on my training runs is that it will probably be used at my upcoming race. It comes in several flavors. Price: Approximately $0.60 for 12 ounces.
| Product | Calories | Carbohydrate (g) | Sodium (mg) | Potassium (mg) | Other |
|---|---|---|---|---|---|
| Gatorade | 80 | 22 | 160 | 45 | |
| Maurten Drink Mix | 113 | 28 | 282 | 0 | One packet is 500 ml or approximately 17 ounces. |
| Powerade Sports Drink | 80 | 22 | 150 | 35 | |
| Sword Endurance Drink Mix | 84 | 22 | 282 | - | The manufacturer sets a serving at one tablespoon mixed with 20 ounces of water. |
| Tailwind Endurance Fuel | 100 | 25 | 303 | 88 | The manufacturer recommends two to three scoops per 24 ounces of water. |
| VFuel Ultra Endurance Drink Mix | 100 | 25 | 118 | 43 | The manufacturer recommends adding 2 scoops to 24 oz of water. |
| Maurten Drink Mix | 113 | 28 | 282 | 0 | Each "sachel" goes into 17 ounces of water. |
| Xendurance Fuel 5 | 207 | 51 | 24 | 0 | Two scoops is for 8 ounces of water. |
Other Products: Glukos Energy Powder [Review].
Energy Gels
Gels are a good option for taking in calories and carbohydrate before or during a run without adding fluids that will slosh around in the runner’s stomach. The most important nutritional consideration is how much carbohydrate is in the gel. But, another critical factor is how easily the gel digests in order to avoid gastro-intestinal discomfort. Taking water with gels can reduce this problem. Some products also contain caffeine or electrolytes, which some runners use to avoid additional supplementation. Most manufacturers recommend taking one of their products every 45 to 60 minutes of exercise.
Buying Guide: “11 Energy Gels for Marathon or Half Marathon,” Runner’s World.
Crank Sports e-Gel. I discovered this gel through a subscription box and it’s currently my favorite. In addition to having a standard amount of calories and carbohydrate, the formula is easy to digest and contains electrolytes. It comes in several flavors. My favorite is Juicy Watermelon. Price: Approximately $39.99 for one box of 24 packets.
| Product | Calories | Carbohydrate (g) | Sodium (mg) | Potassium (mg) | Other |
|---|---|---|---|---|---|
| Accel Rapid Energy Gel | 100 | 20 | 115 | - | |
| Carb Boom! | 110 | 26 | 50 | 45 | |
| Clif Shot Energy Gel | 110 | 22 | 60 | - | |
| Crank Sports e-Gel | 150 | 37 | 230 | 85 | A packet is larger than some standard brands, such as Gu. |
| Gu Energy Gel | 100 | 21 | 50 | 60 | The "Roctane" brand of this gel contains caffeine. |
| Hammer Gel | 90 | 21 | 25 | 35 | |
| Honey Stinger Gold | 100 | 27 | 50 | 85 | This product is very sweet. |
| PowerBar PowerGel | 102 | 25 | 206 | ||
| Spring Long Haul | 110 | 15 | 110 | 100 | This product is based on rice and banana. At $2.49/pack, it's more expensive than most brands. |
| Maurten Sports Fuel Gel | 100 | 25 | 34 | 0 | One satchel is 40 grams. |
Other products: Chocolate #9 [Review], Gatorade Endurance Energy Gel [Review]
Energy Chews
Some runners don’t like the consistency of energy gels or want something more substantial in their stomachs during a run. For them, energy chews might be a good option for taking in fuel during a run. Another added benefit of gummies is that they’re less messy. However, a downside is that they can be bulky to carry.
Buying Guide: “Grossed Out by Energy Gels? Try Energy Chews,” Women’s Health.
Clif Bloks Energy Chews. These chews are soft. They provide enough calories. Price: Approximately $2.79 for one packet of six bloks.
| Product | Calories | Carbohydrate (g) | Sodium (mg) | Potassium (mg) | Other |
|---|---|---|---|---|---|
| Clif Shot Bloks | 100 | 24 | 50 | 20 | A serving is three pieces. |
| Gu Chews | 80 | 20 | 40 | 40 | One serving is four pieces and 27 grams. |
| Honey Stinger Organic Energy Chews | 96 | 23 | 48 | 24 | The manufacturer uses one pouch (50 grams) as a serving. |
| Sport Beans | 100 | 25 | 80 | 40 | The "Extreme" version of this product has caffeine. One packet is 28 grams. |
Other Products: Fuel 100 Electro Bites [Review], Glukos Energy Gummies [Review], MET-Rx Electrolyte Energy Gummies [Review]
Electrolytes
Electrolytes are important for athletes. When runners sweat, their bodies lose sodium, potassium, and other minerals like calcium and magnesium. Without enough electrolytes, runners can experience cramping. These products can be taken before, during, or after a run.
Buying Guide: Electrolytes for Runners: The Definitive Guide, RunnersConnect
Nuun and Liquid IV. I enjoy a glass of Nuun after morning coffee or after a draining run. It’s very lightly flavored and has a bit of effervescence. During a training run, I prefer Liquid IV because it has more calories and electrolytes. And to my tongue, it tastes better warm than Nuun. Price: Approximately $7.00 for one tube of ten tablets (Nuun) and $24.99 for 16 packets (Liquid IV).
| Product | Calories | Sodium (mg) | Potassium (mg) | Calcium (mg) | Magnesium (mg) | Other |
|---|---|---|---|---|---|---|
| Dr. Price's Electrolyte Mix | 5 | 200 | 330 | Trace | Trace | |
| EFS Electrolyte Drink Powder | 128 | 400 | 213 | 133 | 200 | The manufacturer suggests one scoop in 12 ounces of water. |
| Generation UCAN Hydrate | 0 | 300 | 100 | 0 | 50 | 1 scoop in 16-20 ounces of water. |
| Liquid IV | 50 | 500 | 370 | 0 | 0 | |
| Nuun | 10 | 360 | 100 | 13 | 25 | |
| SaltStick Caps | 0 | 215 | 63 | 22 | 11 | This product isn't mixed in water. The manufacturer's serving is 1 capsule. |
| SaltStick FastChews | 10 | 100 | 30 | 10 | 6 | This product isn't mixed in water. The manufacturer's serving is 2 tablets. |
| Vega Sport Electrolyte Hydrator | 5 | 92 | 115 | 50 | 50 | |
| Vitalyte Electrolyte Replacement | 80 | 136 | 184 | 4 | 2 | The manufacturer's serving is one tablespoon in eight ounces of water. |
Other products: LYTEshow [Review], LYTECaps Electrolyte Capsules [Review]
Caffeine
Taken during a workout, caffeine provides extra energy and can reduces post-workout inflammation. Of course, many runners also enjoy a cup of coffee, which has approximately 95 to 165 mg of caffeine, before or after their workout as a common beverage. (Coffee can also act as a laxative.) Some running gels add caffeine. (Gu’s caffeinated products have about 35 mg of caffeine.)
Buying Guide: The Caffeinated Runner, Matt Fitzgerald.
Sword Energy Tablets. When I supplement with caffeine, I’ve gone with this product. They are easy to carry and chew on the go. The only thing I don’t like is the taste – it’s chalky and a little bitter. Price: Approximately $9.99 for one box of five packets, which makes this the most expensive product in the table below.
| Product | Calories | Caffeine (mg) | Carbohydrate (g) | Other |
|---|---|---|---|---|
| 5-Hour Energy Shot | 2 | 108 | 0 | The manufacturer's serving is one bottle (two ounces). This entry represents half a bottle. |
| Go Cube Chewable Coffee | 17 | 100 | 17 | The manufacturer's serving is two cubes. |
| Heka Energy Drink | 7.5 | 80 | 1 | The manufacturer's serving is one packet in 16 ounces of water. This table entry is based on half the packet. The product also contains Taurine and Vitamin B. |
| Run Gum Original | 0 | 100 | 2 | The manufacturer set a serving as one piece. This table entry is based on two pieces. Also contains 20 mg of Taurine and Vitamin B. |
| Sword Energy Tablets | 5 | 100 | 2 | Also contains Vitamin C. A serving is two tablets. A box of 5 packets sells for $9.99, making it the most expensive products in the group. |
| Viter Energy Mints | 0 | 80 | The manufacturer sets a serving as one mint. This table entry is for two. The product also contains Vitamin B. |
Other products: Voketab [Review]
Nutrition Bars
Nutrition bars serve a lot of running performance purposes – pre-run snack, workout fuel, and post-run recovery. For pre-run and workout nutrition, many runners prefer a low calories bar that is easily digestible. For post-workout nutrition, some runners look for a bar with a little protein to help with muscle recovery. In the end, a palatable nutrition bar comes down to what the individual runner likes. Also, many bars are gluten, dairy, or soy-free for runners with those dietary restrictions.
Buying Guide: 10 Best Recovery Bars for Runners, Runner’s World
Luna Bar. I gravitate towards bars based on crisp rice, so Luna bars are my favorite in the category. My stomach finds them easy to digest and they come in a variety of delicious flavors. Price: Approximately $1.79/bar.
| Product | Calories | Carbohydrate (g) | Protein (g) | Fat (g) | Other |
|---|---|---|---|---|---|
| Bonk Breaker Nutrition Bar | 200 | 30 | 5 | 7 | Gluten-free. (49 grams) |
| Lara Bar | 190 | 36 | 4 | 4.5 | Gluten, dairy, and soy-free. (48g) |
| Luna Whole Nutrition Bar | 190 | 26 | 8 | 6 | May contain nuts and dairy. (48 grams) |
| Nutri-Grain Bar | 130 | 25 | 2 | 3.5 | Readily available in stores and easy to digest, this bar was included in this table for comparison purposes. (37 grams) |
| Picky Bars | 190 | 24 | 7 | 8 | Gluten, dairy, and soy-free. (45 grams) |
| Raw Rev Glo Bar | 180 | 19 | 11 | 11 | Gluten and soy-free. (46 grams) |
| RXBar | 210 | 24 | 12 | 9 | May contain peanuts, tree nuts, eggs, milk, soy and wheat. (52 grams) |
| Skout Energy Bars | 150 | 21 | 3 | 7 | Gluten, dairy, and soy-free. (37 grams) |
| Skratch Lab Anytime Energy Bar | 200 | 30 | 4 | 8 | Gluten and dairy-free. (50 grams) |
Other Products: Coffee Bar [Review], Generation UCAN Snack Bar [Review], Health Warrior Bar [Review], Honey Stinger Organic Stroopwaffle [Review], Jimmy Bar! [Review], NOGii Bar [Review] PR Bar [Review], Runner’s Real Fruit Nutrition Bar [Review], Simple Square [Review]
Recovery Nutrition
After a run, the body wants calories and nutrients to replace what it gave up. Unlike a performance drink, which is carbohydrate rich, a recovery concoction will have some protein and even a little fat to aid with muscle repair and to replenish energy stores.
Buying Guide: A Comprehensive Review of Recovery Products, UltraRunning Magazine, November 10, 2014 and “The Two Windows for Optimal Recovery After a Hard Workout or Race,” RunnersConnect.
Endurox R4. In addition to nutrients, taste is a major consideration for a recovery drink. I almost want to crave it after a hard workout. This drink is refreshing and isn’t chalky like some mixed powders. Price: Approximately $1.75-$2.15/serving.
| Product | Calories | Carbohydrate (g) | Protein (g) | Fat (g) | |
|---|---|---|---|---|---|
| Endurox R4 | 270 | 52 | 13 | 1.5 | A serving is one scoop in 12 ounces of water. Contains milk. |
| Gu Recovery Brew | 135 | 23 | 8 | 0 | The manufacturer sets a serving as one packet in 16 ounces of water. This entry is based on 12 ounces. Contains milk and soy. |
| Pure Protein Shake | 170 | 4 | 35 | 1.5 | A serving is one can. |
| Vega Sport Recovery Accelerator | 90 | 16 | 4 | 0 | A serving is one scoop in 12 ounces of water. |
There are other supplements that may aid recovery. Here are two:
Beet Boost. [Review]. The benefits of beets for recovery are discussed in the article, “Why You Should Add Beets to Your Post Workout Routine,” Men’s Health.
Cheribundi Tart Cherry Juice. [Review]. Another food heralded for its potential recovery effects is tart cherries. The benefits are covered in the article, “Tart Cherries: An Endurance Superfood?“, Competitor Running.
Other Nutrition-Related Resources
Nancy Clark, Sports Nutrition Guidebook. This book is a good general resource on sports nutrition. The author covers eating for performance and weight management. She also included nutritious recipes. High-glycemic foods for rapid energy release (bagels, bananas, potatoes).
Pre-workout Nutrition. The following articles give advice on what to eat before workouts to provide proper fueling.
Emily Brown, “What to Eat Before and After Long, Workout, and Easy Runs,” Runner’s Connect. This article provides information on what to eat before (and after) workouts.
Lauren Antonucci, “Race Fueling Tips for Distances From 5K to Marathons,” Women’s Running, May 22, 2018. This article offers suggests on what to eat based on race distance.
Matt Fitzgerald, “The Pre-Race Meal,” Active.com. This article gives advice on meal time and five foods that are good to eat before a race.
Gastro-Intestinal Isssues. Unhappy digestive tracts are so common with runners that they invented phrases like “runner’s trots” and “Gu gut” to talk about it in polite company. The following articles give advice on what to eat before workouts to provide proper fueling.
Jenny McCoy, “6 Foods That Can Give You Runner’s Trots – and What to Eat Instead,” Runner’s World, March 6, 2017. I’ll save you the click: caffeine, high-fiber foods, sorbitol, spicy foods, dairy, and beans.
Carb-loading. Most runners already eat a carbohydrate-rich diet. But, the following articles discuss the practice of taking in even more carbs before an endurance event.
Matt Fitzgerald, “The Evolving Art of Carbo-Loading,” Competitor Running, April 14, 2014. The article goes deep into the history and science behind carb-loading.
Emily Brown, “3 Ways to Effectively Carb Loading Before a Race,” RunnersConnect. This article provides details on several methods for carb-loading including just taking a long taper, a 6-day carb-load after a glycogen depleting workout, and a rapid load.
Dimity McDowell, “The Right Way to Carb-Load Before a Race,” Runner’s World, June 12, 2018. In addition to talking about the science, this article gives a meal plan for carb-loading.
Carb-Pro. While this product can be taken during exercise, it might be more useful to athletes looking for a high-carbohydrate drink before an endurance event. It’s tasteless and mixes well with other beverages.
This page was initially published on January 11, 2019 and will be edited or updated as needed.