As runners ramp up their mileage during training, experts advise eating carbohydrate-rich meals with healthy fats and plenty of essential nutrients. <\/p>\n
\u201cWhether you\u2019re a new or casual jogger, a routine runner or training to run a marathon, you need a diet that\u2019s high in carbohydrates, and moderate in protein and fat,\u201d dietitian Kate Patton told the Cleveland Clinic<\/a>. <\/p>\n But, getting the right balance is easier said than done \u2013 especially if you\u2019re spending all of your time running. <\/p>\n Some foods are better than others to ensure you don\u2019t hit a wall during your runs.<\/p>\n open image in gallery<\/p>\n Eating the right foods before race day can make all the difference to runners\u2019 performance (Getty Images)<\/p>\n \u201cWhat you eat the two to three days before your marathon will determine if you \u2018hit the wall\u2019 or cross the finish line feeling energized,\u201d Kristy Baumann, a registered dietitian and marathoner, told Peloton<\/a>.<\/p>\n Wheat toast<\/p>\n A great side at breakfast, whole wheat toast has around 17 grams of carbs per slice. It\u2019s also rich in vitamin B, which helps to support a healthy metabolism. <\/p>\n Certain types of the bread can also be high in protein and contain no added sugar<\/a>.<\/p>\n People who include running or jogging as part of their fitness regimen should get 60 percent to 70 percent of their calories from carbohydrates, according to Johns Hopkins Medicine<\/a>. <\/p>\n These kinds of foods help to ensure you have enough glycogen, which is a form of sugar that acts as the primary fuel for endurance exercise.<\/p>\n If you don\u2019t have bread handy, oatmeal, potatoes, or pasta could also do the trick.<\/p>\n Bananas<\/p>\n Bananas are a carbohydrate-rich fruit. Just one banana can provide runners with 27 grams.<\/p>\n They\u2019re also high in potassium<\/a>, an essential mineral and electrolyte. Potassium prevents muscle cramping, regulates blood pressure, protects kidney and nerve function, and supports hydration.<\/p>\n Eating the sweet tropical fruit can give you 451 milligrams of potassium, according to the Cleveland Clinic<\/a>. That\u2019s a sizable fraction of the 3,400 milligrams recommended for men and 2,600 milligrams recommended for women each day.<\/p>\n Eating a banana before a run ensures you fuel up without consuming too much.<\/p>\n \u201cIf you run first thing in the morning, try to eat something smaller, like a banana with peanut butter, 30 minutes before you run,\u201d UW Medicine<\/a> advises.<\/p>\n Eggs<\/p>\n Eggs are a great source of protein, containing six grams per large egg<\/a>. Protein helps to protect muscles, which can be strained during a run.<\/p>\n \u201cYou need protein to build and maintain your muscle,\u201d Lena Beal, a therapeutic dietitian at Piedmont Healthcare\u2019s<\/a> Fuqua Heart Center, explained. \u201cIt also aids your muscle in recovery.\u201d<\/p>\n Runners should get about 17 percent of their daily calories from protein, the medical group notes.<\/p>\n Other sources<\/a> include almond or peanut butter, chicken, fish, tofu, quinoa, and lentils.<\/p>\n Avocado<\/p>\n open image in gallery<\/p>\n Avocados are good sources of healthy fats runners need to reduce inflammation (AFP via Getty Images)<\/p>\n Eating enough fat can reduce runners\u2019 risk of injuries and inflammation, according to Utah State University<\/a>. <\/p>\n Avocados are high in monounsaturated fats that can help reduce bad cholesterol levels in the blood and lower your risk of heart disease and stroke.<\/p>\n The fruit are also a great source of potassium, packing 364 milligrams <\/a>in half a cup. About a third of an avocado has 250 milligrams.<\/p>\n If you don\u2019t want an avocado, salmon, sardines and other fatty fish can work.<\/p>\n Endurance runners should get between 20 percent and 30 percent of their daily calories from fat.<\/p>\n Grapes<\/p>\n It may come as a surprise, but grapes are a good source of carbohydrates and sugars. <\/p>\n A half a cup of the low-calorie fruit has nearly 14 grams of carbs.<\/p>\n![\"Eating](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/09\/GettyImages-1776616758.jpeg\")
<\/p>\n![\"Avocados](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/09\/GettyImages-2197489400.jpeg\")
<\/p>\n