Gearing up for a training run or upcoming race? Here's a step-by-step guide to when and what to eat and drink, including a sample meal plan

Published: March 23, 2018 | Updated: November 27, 2023

Before exercise

• Drink 14 to 20 ounces of water or a sports drink two to three hours before your run to ensure you’re hydrated.
• Drink 8 ounces just prior to your workout or run, especially if it’s hot or humid.
• Check the color of your urine — it should be light yellow. If it is dark, you need to drink more.
• Two to four hours before your run, have a snack or light meal (400 to 800 calories): High carbohydrate, moderate protein, low fat, low fiber. Good snacks are a smoothie, peanut butter and honey toast, oatmeal with fruit and almonds, low-fat cottage cheese, or crackers and fruit
• One hour before your run, have a light snack, such as an energy bar or fruit (30 to 60 g carbohydrates). For an early morning workout, eat something smaller, such as half an energy bar or a sports drink.

During exercise

Hydrating: Drink regularly during exercise to replace fluids lost through sweat. Weigh yourself before and after a run to determine fluid loss, replacing 16 ounces of fluid for every pound lost.
Eating: If your workout will be shorter than 60 to 90 minutes, there is no need to take along a snack. When workouts or distance runs increase to 90 minutes or longer, eating 30 to 60 g carbohydrates every hour is recommended. Sports bars, gels or drinks, and fruit are ideal.

After exercising

Fifteen to 30 minutes after exercising, consume carbohydrates, protein and 16 ounces of fluid for every pound lost, for example, 8 to 16 ounces low-fat chocolate milk, a smoothie with yogurt and berries, or a sports drink and sports bar.
Repeat 2 hours after exercising.

Race day

• Eat a carbohydrate-rich meal one to four hours before the race, such as toast, bagel or English muffin with jam or jelly, cereal, fruit, low-fat yogurt, sports bar, fruit juice and skim milk.
• Avoid high-fiber and high-fat foods on race day, as they may cause abdominal cramping. Don’t try any new foods, sport bars or gels on race day.

Sample meal plan for training

Breakfast:  Bagel or two slices of toast with 2 tablespoons peanut butter, fruit, 8 ounces of milk or 1 cup of yogurt

Snack:  1 to 2 ounces of cheese with six to eight crackers

Lunch:  Turkey sandwich (3 ounces turkey, two slices whole-wheat bread or bun, lettuce, tomato), pretzels, side salad and 8 ounces of fruit juice

Before working out:  Energy bar (200 to 250 calories), peanut butter and honey on toast or bagel, cereal with milk or fruit. For a long run, eat a larger snack/meal, such as a sandwich with lean meat, hummus or peanut butter, an energy bar and 8 ounces juice or a turkey burger with lettuce, tomato, side salad and yogurt parfait

After working out:  2 cups low-fat chocolate milk

Supper:  3 to 4 ounces of lean meat (fish, chicken, lean beef or pork), 1 to 2 cups cooked pasta with marinara sauce or olive oil, 1 cup cooked vegetables or 2 cups of salad

Snack:  Two to three fig bars with 8 ounces of low-fat yogurt

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