Ten runners ran on a treadmill at 70% of their VO2max until exhaustion, on three occasions: 103 minutes without food or sugary drink, 112 minutes with a carbohydrate-rich meal consumed 3 hours before, 125 minutes with that meal plus a sugary drink during exercise. What you eat before and during a run affects your time, but not in the same way for a 5K and a half-marathon.
This guide brings together what studies identified via PubMed show, from the pre-race meal to recovery, including coffee, fasted running, carbohydrates during exercise, hydration, sodium, a homemade sports drink and gel, with typical menus based on start time. It targets recreational running, up to the half-marathon.
: a carbohydrate-rich meal, low in fiber and fat, within the 4 hours before departure, that is 1 to 4g of carbohydrates per kilogram depending on timing. A sweet snack in the final hour does not degrade performance in nearly all studies, and caffeine, 3 to 6 mg per kilogram 60 minutes before, extends running time to exhaustion. Fasted running suits short, easy outings. During and after
: under 45 minutes, water according to thirst is sufficient; from one hour to 2.5 hours, aim for 30 to 60g of carbohydrates per hour, tested during training. Drinking too much exposes you to hyponatremia, present in 13% of runners tested at the finish of the Boston Marathon: thirst is a better guide up to the half-marathon. After exercise: carbohydrates, 20 to 40g of protein, water and salt. Medical information.
- The pre-race meal: when and how much
- Which foods to choose, which to limit
- The final hour: snack and coffee
- Fasted running: what studies show
- During the run: how many carbohydrates, and when
- Gels, drinks or real food
- Stomach and running: preventing digestive issues
- Hydration: thirst, planning and excess water
- Electrolytes and homemade sports drink
- After the run: carbohydrates, protein and water
- Typical menus based on start time
- Frequently asked questions
- Questions fréquentes
What your race really demands
Muscles and liver store carbohydrates as glycogen, the main fuel for running once the pace increases. According to a review published in Nutrients, the liver loses about 40% during a night of fasting, while muscle glycogen remains intact upon waking: the pre-race meal mainly recharges the liver and maintains blood sugar, meals from the previous days filling the muscles.
Duration sets the stakes. A meta-analysis of 46 studies shows that eating before exercise improves prolonged endurance performance, not short-effort performance, with the review cited placing the limit around 60 minutes. A 1997 review finds no benefit to loading muscles with glycogen above normal for a 60 to 90-minute race; beyond 90 minutes, higher reserves delay fatigue by approximately 20% and improve time by 2 to 3% over a fixed distance.
For a race lasting more than 90 minutes, the International Society of Sports Nutrition's position on nutrient timing describes a simple loading protocol: reduce training 3 to 4 days and consume 8 to 10 g of carbohydrates per kilogram per day for 1 to 3 days; women may need to increase their caloric intake further.
For a 5K or 10K completed in less than one hour, usual diet and a light breakfast are enough; for a half-marathon lasting more than 90 minutes, loading, the pre-race meal, and intake during the effort matter. Our nutrition guides for marathon and trail cover longer efforts.
The pre-race meal: when and how much
The joint position published in 2016 by the American College of Sports Medicine, the Academy of Nutrition and Dietetics, and Dietitians of Canada reminds that the type, quantity, and timing of intake affect performance and recovery. For sustained efforts lasting more than 90 minutes, the International Society of Sports Nutrition's position on nutrient timing sets the pre-race meal at 1 to 4 g of carbohydrates per kilogram, or 70 to 280 g for 70 kg, without overloading the stomach in the last 4 hours; solids and liquids are equivalent for glycogen.
In 10 men running on a treadmill at 70% of their VO2max until exhaustion, a carbohydrate-rich meal taken 3 hours before increased running time from 102.9 to 111.9 minutes compared to placebo. The same meal followed by a carbohydrate and electrolyte drink during exercise increased it to 125.1 minutes.
Chryssanthopoulos C, Williams C, Nowitz A, et al. Int J Sport Nutr Exerc Metab 2002;12(2):157-171. DOI: 10.1123/ijsnem.12.2.157
The exact amount matters little: in the 2020 review, meals of 25 to 312 g of carbohydrates did not notably change time-trial performance, and eating rather than fasting mattered far more than meal size or timing; a sweetened drink taken 30 minutes before exercise even performed better than 2 hours before. In practice, aim for the upper end of the range for a meal 3 to 4 hours before, the lower end for a snack 1 to 2 hours before, using food labels to guide you. Equivalents for 70 kg are calculated by us.
Which foods to choose, which to limit
Digestive troubles often start at the table. In a survey of 55 triathletes after a half Iron Man, all those who had eaten within 30 minutes before departure vomited during swimming, and those who vomited or nearly vomited had consumed more fat and protein. All those with intestinal cramps had eaten high-fiber foods before the race, compared to 10% of others.
Glycemic index matters little: a meta-analysis of 19 studies and 188 participants finds no clear benefit to a low glycemic index meal. The 2020 review also finds no difference between solid or liquid carbohydrates, whole foods or gels, or even between fast food and sports products: the right meal is one you digest well.
To prioritize: white bread or rusks, rice, pasta, semolina, potato, banana, applesauce, honey, jam. To limit on race day: whole grain cereals and breads, raw vegetables, legumes, fatty dishes, fried foods, and large portions of meat or cheese.
The last hour: snack and coffee
Reactive hypoglycemia is often feared—a drop in blood sugar at the start after a sugary food consumed 30 to 60 minutes before. A review nonetheless judges the risk of performance decline minimal, with almost all studies showing unchanged or improved performance, and considers the advice to avoid carbohydrates in the hour before unfounded. In case of symptoms, the timing position reports that a warm-up erases the decline, and that a snack taken within 15 minutes before the start, rather than an hour before, limits them. It cites a 1997 synthesis where several studies reported gains of 7 to 20% with carbohydrates taken at least 60 minutes before.
It is in endurance that caffeine shows its most consistent effects, moderate to large, according to the International Society of Sports Nutrition's position dedicated to it. It notes 3 to 6 mg per kilogram, most often 60 minutes before, meaning 210 to 420 mg for 70 kg; 9 mg per kilogram multiplies side effects without being necessary. Among runners, a meta-analysis of 21 trials and 254 participants measures an effect qualified as medium by the authors on running time to exhaustion (0.39) and a small effect on race time (−0.10). Our guide on caffeine before exercise details its effect on sleep.
An effect size compares the difference between two groups to the dispersion of measurements: on the standard scale, 0.2 corresponds to a small effect, 0.5 to a medium effect, and 0.8 to a large effect; the meta-analysis on caffeine uses a wider scale, where 0.20 to 0.49 counts as a medium effect and less than 0.20 as a small effect. A negative sign here indicates a shorter time.
Fasted running: what the studies show
In a survey reported by the 2020 review, 63% of endurance athletes train fasted, often to burn more fat. The effect is modest: according to a meta-analysis of 27 studies and 273 participants, an effort of 2 hours or less performed fasted oxidizes on average 3.08 g more fat than after a meal, and in 20 young women on a calorie-restricted diet, 4 weeks of cardio, one hour 3 times per week, resulted in fat loss in both groups, with no significant difference between fasted training and training after a meal.
Regarding performance, the meta-analysis of 46 studies is clear: eating before improves prolonged efforts, not short ones. According to the 2020 review, nothing proves that repeated fasted training durably increases the capacity to burn fat, and at high volume, consecutive fasted sessions expose you to an energy deficit, with possible effects on hormones and immunity.
An easy run of less than one hour fasted poses no problem if you tolerate it; for an intense session, a long outing, or a race, eat beforehand. To lose weight, it's the day's total balance that matters: see our guides on calories for weight loss and 16/8 intermittent fasting.
During the race: how many carbs, and when
Carbohydrates consumed during exercise rank among the most solid aids: in 61 studies and 679 participants, 82% show a significant benefit compared to placebo, a gain that increases with duration. Around one hour, the contact of sugar with the mouth stimulates brain areas linked to pleasure and reward, and the amount matters little; beyond 2 hours, when reserves are depleting, it's the amount absorbed and used by muscles that counts.
The 2016 consensus position, recalled in a 2026 review, sets 30 to 60 g of carbohydrates per hour for efforts lasting one hour to 2.5 hours, and up to 90 g per hour beyond 2.5 to 3 hours, mixing glucose and fructose. These intakes are expressed per hour and not per kilogram, the limit coming from intestinal absorption according to a Jeukendrup review; slower runners can aim for the lower end of the range.
In 51 cyclists and triathletes, 2 hours of effort followed by a 20 km time trial, twelve carbohydrate doses were compared to placebo. According to the curve estimated by the authors, the gain reached 1.0% around 9 g per hour, 2.0% around 19 g, 3.0% around 31 g, 4.0% around 48 g, and 4.7% around 78 g, the estimated optimum, with diminishing benefits beyond.
Smith JW, Pascoe DD, Passe DH, et al. Med Sci Sports Exerc 2013;45(2):336-341. DOI: 10.1249/MSS.0b013e31827205d1
The lower end of the range often suffices: in a trial described by the timing position, 20 cyclists improved their time trial with 39 g as well as with 64 g per hour, with no significant difference between the two doses. For one hour of running, in 10 fasted runners, a 6.4% sugar drink consumed covered 320 m more than placebo and 230 m more than a simple mouth rinse; in 90 trials, the rinse has only a small effect (0.17 on distance).
| Race duration | Carbs during exercise | In practice |
|---|---|---|
| Less than 45 minutes | Not necessary | Water according to thirst: a 5K, a fast 10K |
| About 1 hour | Small amounts or mouth rinse | A few sips of sports drink, especially useful if you start fasted |
| 1 hour to 2.5 hours | 30 to 60 g per hour | Half-marathon: 15 to 30 g every 30 minutes, in gel, drink, or food, with water |
| Over 2.5 hours | Up to 90 g per hour, glucose and fructose | Marathon, trail: a strategy to train over several weeks |
Gels, drinks, or real food
Gel is nothing magical: in 8 cyclists, 108 g of carbohydrates per hour were used equally in gel taken with water or as a drink, 1.44 versus 1.42 g per minute maximum. Simple foods work just as well: in 11 runners, after 80 minutes at a sustained pace, the final 5 km was run in 20.6 minutes with raisins, 20.7 with commercial energy gummies and 21.6 with water alone; in 12 cyclists, mashed potatoes matched a gel, 33.0 minutes in a time trial in both cases, versus 39.5 with water alone.
Two rules matter. Solids and highly concentrated solutions slow water absorption, according to Jeukendrup's review: take a gel with a few sips of water. And overly concentrated drinks irritate the stomach: 40% of the triathletes surveyed who drank a hypertonic drink experienced severe problems, compared to 11% with an isotonic or hypotonic drink. Beyond 60 g per hour, a glucose and fructose mixture is absorbed better and increased power by 8% more than glucose alone in a trial described by Jeukendrup; below that, a single source usually suffices, and table sugar can be used just as well at moderate pace, according to the 2026 review.
Stomach and running: preventing digestive problems
Among 1,281 participants in a long-distance recreational race, 45% experienced at least one digestive problem while running and 11% experienced serious problems, more frequent in younger people, women, and those unaccustomed to drinking while running; a 2014 review places the frequency between 30 and 50% of endurance athletes. Usually benign, these problems stem notably from decreased blood flow to the digestive system at high intensity, especially in cases of dehydration; blood in the stool, however, warrants medical attention.
In 25 endurance runners, two weeks of intestinal training, with carbohydrates consumed during sessions in the form of gels or food, reduced digestive symptoms by 60% and 63% during a 2-hour running test with 30 g of carbohydrates every 20 minutes. The distance covered in the following running hour improved by 5.2% and 4.3%, compared to a 2.1% decrease with placebo.
Costa RJS, Miall A, Khoo A, et al. Appl Physiol Nutr Metab 2017;42(5):547-557. DOI: 10.1139/apnm-2016-0453
The intestine also adapts daily: in a 28-day trial reported by Jeukendrup, a higher-carbohydrate diet increased the proportion of ingested carbohydrates used by muscles. The rule: test nothing new on race day, and repeat at training the breakfast, gels, or drink you plan to use.
Hydration: thirst, a plan, and excess water
The American College of Sports Medicine's position on hydration calls for starting exercise well-hydrated, drinking if necessary several hours before, then not losing more than 2% of body weight in water, and recommends weighing yourself before and after a workout. According to a 2018 review, one kilogram lost corresponds to approximately one liter of sweat, and 2% represents 1.4 liters for 70 kg.
Plan or thirst? This review considers a drinking plan preferable beyond 90 minutes, in heat, at high pace with heavy sweating, and when performance is the goal; thirst may suffice for efforts of less than one to 90 minutes, in cool conditions or at moderate pace, and its calculations show that for most runners, losses remain under 2% of body weight up to 21 km. A meta-analysis of 15 studies, mostly in laboratory settings, concludes that a loss of up to 4% has little impact on race time when pace is self-selected. On a trail, however, approximately 2% dehydration slowed runners by about 5%.
Among 488 Boston marathon runners sampled at the finish, 13% presented hyponatremia, a blood sodium level that is too low, and 0.6% a critical form. The risk was associated with weight gain during the race, a sign of excessive drinking (odds ratio of 4.2), a time of more than 4 hours, and extremes of body mass index: associations, not proof of causation. The type of drink consumed was not associated with risk.
Almond CS, Shin AY, Fortescue EB, et al. N Engl J Med 2005;352(15):1550-1556. DOI: 10.1056/NEJMoa043901
According to a 2026 review, exertional hyponatremia, which also occurs during shorter efforts than a marathon, stems mainly from excessive drinking, combined with antidiuretic hormone secretion triggered by exercise, with salt losses through sweat playing a lesser role. Nausea, vomiting, headaches, and confusion are the signs; severe cases require urgent management with 3% hypertonic saline infusion. Prevention: drink when you're thirsty, and never finish a race heavier than when you started.
Electrolytes and homemade isotonic drink
According to a 2020 review, sodium and chloride, that is to say salt, are by far the most concentrated electrolytes in sweat: approximately 10 to 90 mmol per liter, compared to 2 to 8 mmol for potassium and 0.2 to 2 mmol for calcium, and sweat sodium increases with exercise intensity. Among 1,303 athletes, those in endurance sports lost on average 1.28 liters of sweat and 51.7 mmol of sodium per hour, or approximately 1.2 g of sodium according to our calculation.
These losses matter mainly during long efforts in heat and in people with very salty sweat, beyond 70 to 80 mmol per liter. Cramps are poorly explained by salt deficiency: among 210 triathletes in an Ironman, those who experienced cramps did not differ in their blood electrolytes or weight loss, but ran faster and had a history of cramps. Our guides on cramps and calf cramps detail other possibilities.
A landmark review noted that solutions with 5 to 10% sugars empty well from the stomach and that most commercial drinks provided 10 to 25 mmol of sodium per liter; the position on timing recommends 6 to 8% carbohydrates. The sodium quantities below are calculated by us, with 1 g of salt providing approximately 390 mg.
| Recipe | Ingredients | Content |
|---|---|---|
| Homemade isotonic drink | 1 liter of water, 60 to 80 g of sugar, 1 g of fine salt, a splash of lemon for flavor | 60 to 80 g of carbohydrates (6 to 8%), approximately 390 mg of sodium (17 mmol) |
| More salted version | Same recipe with 1.5 g of fine salt, for heat or very salty sweating | 60 to 80 g of carbohydrates, approximately 590 mg of sodium (26 mmol) |
| Homemade gel | Honey or smooth jam, a pinch of salt, in a small flask | A serving of 15 to 30 g of carbohydrates, dosed using the label, followed by water |
| Simple foods | Raisins, mashed potatoes | Just as effective as a sports product in two trials |
A 500 ml bottle provides 30 to 40 g of carbohydrates; if thirst doesn't make you drink more, supplement with a gel or food rather than forcing yourself to drink.
After the race: carbohydrates, protein and water
Timing matters especially when the next session is close. In 12 cyclists, carbohydrates taken immediately after exercise replenished glycogen at 7.7 µmol per gram of muscle per hour for 2 hours, compared to 2.5 with nothing eaten. For repletion in less than 4 hours, timing position requires 1.2 g of carbohydrates per kilogram per hour, or 0.8 g of carbohydrates with 0.2 to 0.4 g of protein per kilogram per hour. Without urgency, regular meals suffice: 8 g of carbohydrates per kilogram per day restores glycogen in 24 hours in highly trained athletes.
In 48 young men trained in endurance, 45 g of carbohydrates were consumed after exercise with 0, 15, 30 or 45 g of milk protein. With 30 g, muscle fiber protein synthesis increased by approximately 46% compared to carbohydrates alone, a level sufficient to maximize it, and the body's protein balance improved with the dose.
Churchward-Venne TA, Pinckaers PJM, Smeets JSJ, et al. Am J Clin Nutr 2020;112(2):303-317. DOI: 10.1093/ajcn/nqaa073
The position of the International Society of Sports Nutrition dedicated to protein recommends 0.25 g per kilogram, or 20 to 40 g per serving, of quality protein, preferably fast-digesting; the one on timing places the range between 0.25 and 0.40 g per kilogram, within the 2 hours following exercise. In endurance, carbohydrates remain the priority, with protein able to help limit muscle damage. A serving of our 100% Whey Isolate provides 22.9 g of protein, to be combined with bread, rice or fruits; our list ofprotein-rich foods offers other options.
To rehydrate, you must drink more than what you lost, with sodium: in 12 men dehydrated by 2% of their body weight, excess fluid was only retained if it was salty enough, otherwise it was lost in urine. Of 13 drinks tested at rest in 72 non-dehydrated men, milk and an oral rehydration solution were retained approximately 1.5 times better than water, unlike sports drinks, coffee or tea. Our guide to recovering from soreness complements this section.
Sample menus by start time
Quantities are given for 70 kg and calculated by us.
| Start time | Pre-race meal | In the last hour |
|---|---|---|
| Early morning, 7 to 8 a.m. | 2 hours before: white bread or rusks, honey or jam, banana, coffee; approximately 1 g of carbohydrates per kilogram, that is 70 g | A few sips of sweetened drink if needed |
| Mid-morning, 9:30 to 10:30 a.m. | 3 hours before: bread, jam, applesauce, yogurt if well tolerated; 1.5 to 2 g per kilogram, that is 105 to 140 g | A banana, applesauce or a gel |
| Afternoon, 2 PM to 4 PM | Lunch 3 to 4 hours before: rice, pasta or semolina, light sauce, some white fish or poultry, applesauce; 2 to 3 g per kilo, or 140 to 210 g | Applesauce or a few dry biscuits |
| Evening, 7 PM to 8 PM | Carbohydrate-rich lunch, then snack 2 to 3 hours before: bread and honey, banana; approximately 1 g per kilo, or 70 g | A sweet drink or gel |
Caffeine : effects on sleep and anxiety highly variable, frequent side effects at high doses; medical advice in case of heart disease or pregnancy. Salt : medical advice in case of hypertension or kidney disease. Drink : never to the point of weight gain. Digestive issues : blood in stools or intense abdominal pain require medical consultation.
An isolated whey protein, with very little sugar and fat, with rapid digestion. A 30 g serving in 250 ml of cold water provides 22.9 g of protein, 1.8 g of carbohydrates and 2.0 g of fat, for 117 kcal. Usage recommendation: one serving in the morning and one after training.View the whey isolate
Our analysis ofwhey effects details what studies show. Frequently asked questions
Questions fréquentes
What to eat before a 10 km race?
Your usual diet the day before, then a light breakfast 2 to 3 hours before: white bread, honey or jam, banana, applesauce, low in fiber and fat. For less than an hour of running, carb-loading is unnecessary and water according to thirst is enough.
What to eat 2 hours before a race?
A snack rich in carbohydrates, low in fiber, fat and protein, about 1 g of carbs per kilogram, or 70 g for 70 kg: white bread and honey, banana, applesauce. Eating something rather than staying fasted matters far more than the exact amount or precise timing.
What to eat 1 hour before a race?
A small sweet and easily digestible snack: banana, applesauce or sugary drink. The fear of hypoglycemia at the start is largely unfounded according to studies. If you experience symptoms, consume it in the 15 minutes before the start and warm up.
What to eat in the morning before a race?
A breakfast 2 to 3 hours before departure: white bread or rusks, honey or jam, banana, applesauce, possibly a yogurt and coffee. Limit whole grains, fatty foods and large portions of protein.
What to eat the day before a race?
A dinner rich in carbohydrates that you digest well, pasta, rice or potatoes, low in fat and fiber. Before a half-marathon lasting more than 90 minutes, 8 to 10 g of carbs per kilogram per day for 1 to 3 days, with reduced training, will fill your muscles.
Can you run on an empty stomach?
Yes for easy running under an hour if you tolerate it. Eating beforehand improves prolonged efforts, not shorter ones. Fasted running burns about 3 g more fat per session, with no significant difference in fat loss after 4 weeks in a small trial.
Should you take a gel during a half-marathon?
Yes if the race lasts more than an hour: aim for 30 to 60 g of carbs per hour, in gel, drink or food form, with a few sips of water. Test them first during training to avoid digestive issues.
How to make a homemade isotonic drink?
Mix 1 liter of water, 60 to 80 g of sugar and 1 g of fine salt, with a splash of lemon: 6 to 8% carbs and approximately 390 mg of sodium per liter, like commercial drinks. In hot weather or with very salty sweat, increase to 1.5 g of salt.
Do you need to take electrolytes for running?
For less than an hour of running, water is enough. Salt is by far the main electrolyte lost in sweat, about 1.2 g of sodium per hour in endurance athletes, and it matters especially during long efforts in heat. Salt does not protect against hyponatremia if you drink too much.
How much to drink during a run?
According to thirst for most races up to a half-marathon; a drinking plan is justified beyond 90 minutes, especially in heat. One kilogram lost equals about one liter of sweat: do not lose more than 2% of your body weight, never gain weight.
What to eat after a run?
Carbohydrates, especially if your next session is soon, and 20 to 40 g of protein, or about 0.25 g per kilogram, within 2 hours. Drink more than the weight lost, with salt or in the form of milk, which is better retained than water.
What to eat before an evening race?
A lunch rich in carbohydrates around noon, then an easily digestible snack 2 to 3 hours before: bread and honey, banana, applesauce or a low-fiber cereal bar, and a sugary drink if the snack is far away.
Sources
The studies cited below were identified via PubMed.
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