Top 5 Energy-Boosting Foods Every Runner Should Include in Their Diet
A breakdown of nutrient-rich foods to fuel runners and sustain energy during training and race day.
Let’s talk about one of the most important aspects of running that often gets overlooked: fueling your body for your energy needs. As runners, we’ve all been there—starting off strong but feeling like we hit a wall halfway through the run. The culprit? Often, it’s what (or what we didn’t) eat!
So, if you’ve been feeling low on energy during training or struggling to finish strong on race day, it’s time to take a closer look at your diet. Below are five energy-boosting foods that will help keep you energized, powerful, and ready to tackle any run, whether it’s a training session or race day!
1. Bananas
Bananas are like nature’s energy bars! They’re packed with fast-digesting carbs and are a great source of potassium, which helps prevent muscle cramps during long runs. The natural sugars in bananas give you an instant energy boost without causing a sugar crash later.
How to eat it: Have a banana about 30 minutes before your run, or slice it up in your oatmeal for breakfast. You can even blend it into your pre-run smoothie for some extra fuel.
2. Oats
Oats are a go-to for sustained energy. They’re loaded with complex carbs, which break down slowly, giving you steady energy over a longer period of time. Plus, they’re full of fiber, which helps keep you full and satisfied during longer training runs.
How to eat it: Start your day with a bowl of oatmeal topped with your favorite fruits and a sprinkle of chia seeds for added protein. You can also make overnight oats for a quick, no-fuss meal before those early morning runs.
3. Sweet Potatoes
Sweet potatoes are packed with complex carbs, fiber, and important nutrients like vitamin C and beta-carotene. Not only do they provide a slow and steady release of energy, but they also help with muscle recovery thanks to their antioxidant content.
How to eat it: Roast them as a side for dinner or mash them up as a base for your post-run meals. Sweet potato fries are also a tasty, healthy snack option!
4. Chia Seeds
Tiny but mighty! Chia seeds are a great source of omega-3 fatty acids, protein, and fiber. They help with hydration (they can absorb up to 10 times their weight in water), which is key to maintaining your energy levels during long runs. Plus, they help keep you full for longer periods of time.
How to eat it: Mix chia seeds into your smoothies, sprinkle them over yogurt or oatmeal, or even make a chia seed pudding as a pre-run snack. You can also add them to homemade energy bars.
5. Brown Rice
Brown rice is a slow-digesting, complex carb that provides long-lasting energy, making it perfect for fueling your muscles during longer training sessions. It’s also a great source of magnesium, which helps convert food into energy and supports muscle function.
How to eat it: Pair it with lean protein like chicken or fish and some veggies for a balanced, energy-packed meal. It’s a versatile grain that can be used in everything from stir-fries to burrito bowls.
Bonus: Hydration Matters, Too!
Don’t forget that staying hydrated is just as important as eating the right foods. Water is crucial for maintaining energy levels, especially during long runs. Coconut water or electrolyte-rich drinks can also help replenish the electrolytes you lose through sweat. LMNT is my favorite brand of electrolytes. I buy them from Thrive Market but now you can find them most anywhere.
The Bottom Line: Fuel to Feel Strong
Fueling your body with the right nutrients is a game-changer when it comes to maintaining energy during your runs. Bananas, oats, sweet potatoes, chia seeds, and brown rice are easy-to-find, runner-friendly foods that will help you stay strong and energized from start to finish. Incorporate these into your diet, and you’ll feel the difference on the road, trail, or track.
So, what are you adding to your grocery list this week? Let me know which energy-boosting foods are your go-to before or after a run! 🌟