Pre-Run and Post-Run Meal for Runners

Pre-Run and Post-Run Meal
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Preparing for the next marathon? Then you have definitely clicked on the right place.

If you are an experienced marathoner then you know how important a Pre-Run and Post-Run Meal for marathoning journey. You may have loads of stamina and strength but if you won’t fuel your body the right way then this awesome machine called body won’t really function at its best. I know the feeling of butterflies in the stomach can really make you stress over every minute detail related to the race and you may panic badly. But apart from other big technical details like proper shoes or comfortable clothes, you just need to stress on only one single thing that is:


Below are the points around which your Pre-Run & Post-Run diet should revolve;



  • Limit or completely cut out high fiber foods 24 hours before the marathon. High fiber foods like whole grains, cereals and a huge amount of vegetables having high fiber will slow you down during the race day. Consuming low fiber diet lower the weight of matter in intestines reducing your body weight, making you lighter on your feets. It would be best if instead of limiting it you could completely cut the fiber out 24 to 48 hours before the race.
  • The main thing about loading yourself with right fuel is that instead of fat, your glycogen stores should be high. Glycogen provides steady blood sugar levels during the race and you won’t feel sluggish.
  • When few hours are left for running ditch fats and don’t have more than 15 grams of protein as they take longer to break down inside your body and won’t supply you with that constant high energy that you would need during the run.
  • In hurry of fueling yourself with glycogen don’t forget to hydrate your body as a dehydrated body is a like a rusted machine requiring oiling. Drink plenty of liquids throughout the day. Instead of plain water take special electrolyte fluids like Gatorade or you can also opt for electrolyte tabs.
  • Good foods to eat include are Pasta, white rice, Noodles, baked and mashed sweet potato.
  • Also, don’t take large meals at once. Try to consume the food in an interval of 2 – 2.5 hours. I strictly want to mention, do not eat a huge meal the night before the marathon as you will feel extremely bloated and lethargic in morning.



Take care of your Body. It's the only place you have to Live. - Jim Rohn

Taking care of your body post run may seem completely insignificant but believe me, it is equally important to take care of your diet post marathon too. After running miles, your body is depleted of the huge amount of its energy reserves and is almost at its saturation point. A human body can take a huge amount of stress and pressure only if you take care of it. After running long tiring marathons, your body is at its most extreme and vulnerable point. If you won’t supply your body with the right amount and right nutrition then you may suffer a post-run injury due to weak muscles leaving your body even more vulnerable to future injuries. Therefore in most simple words

Rehydrate, Repair, Recover

  • Rehydrate or replenish your lost fluid reserves. Repair your damaged muscles and recover from injury, if any.
  • Also after running your body is depleted of antioxidant reserves. Therefore snacking on Blueberries and Raspberries will provide required antioxidants.
  • Best foods to eat after run are Fruit Smoothies, Greek yogurt with fruits, Sandwiches, Oats or Muesli, Granola bar, Bananas.
  • Greek yogurt has twice the protein as regular yogurt so its good source of protein.
  • Also, don’t forget to replace Sodium and Potassium lost during the race through sweat by taking Electrolyte water.

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Kanupriya Sharma
Kanupriya Sharma
Kanupriya Sharma is a freelance sports writer based in New Delhi. Her passion for Running and Yoga inspired her to step in to the world of words. She not only believes in a healthy body but a healthy lifestyle too.

2 thoughts on “Pre-Run and Post-Run Meal for Runners

  1. Good call on the low residue (fiber) diet pre-distance event. I like to eat primarily eggs and low fiber foods the day before and get most of my extra CHO for loading from drinking sports drinks.