Full, fulfilled, and fueled — a recipe for your fastest run yet

It's no secret that eating well is important for runners. Proper fuelling can help you feel your best while running and boost your recovery. Wondering how to properly fuel before and after a run? Read on for some tips on fuelling your fastest run, plus a 30-minute recipe that fits the bill to get you started.

As a registered dietitian who loves to run, I've had the unique opportunity to apply my nutrition knowledge to fuel my own workouts. During graduate school, and now in my career as a registered dietitian, I learned all about the best foods for performance and how to put together balanced meals. Over the years, I've experimented with these principles in real life and have gotten to know what works best for me to fuel and refuel. And I love to help others do the same!

Fuelling and refuelling as a runner

When it comes to performance nutrition, a few key guidelines can help you fuel your fastest run. Enjoying a balanced diet of lean proteins, healthy fats, your favourite fruits and vegetables, and whole grains and other complex carbohydrates is highly beneficial for runners (and pretty much everyone!). Some runners may also benefit from foregoing foods that are high in lactose, such as milk, if they experience stomach issues after consuming dairy.

These recommendations are good general tips, but keep in mind that nutrition is personal. The best eating pattern for you will depend on your needs and preferences. What works for one runner may not work for another, and that's OK. The following tips are a good place to start, but over time, you'll learn what foods you tolerate before and after runs. And remember, food isn't just a source of fuel — it's meant to be enjoyed! Eat foods that you love, and make room for your favourite treats alongside nutritionally balanced meals.

In general, it's recommended to eat a carbohydrate-based meal with moderate amounts of protein within a few hours before a run. This could be fruit, toast, and a couple of eggs or a bowl of oatmeal with berries and nut butter. If you want to eat closer to your run, such as 30 to 60 minutes beforehand, stick with a smaller snack that's mostly carbs. Think: a banana or small fruit or a piece of toast with jam. For longer runs, add some peanut butter to the banana or eat your fruit with yogurt or string cheese.

After a run, try to eat within a couple of hours if you can. Eating a high-carb, moderate-protein meal is helpful in this window too, since these nutrients work together to replenish your carbohydrate stores and repair your muscles. Throw in a source of fat to keep you satisfied and boost your nutrient absorption. And of course, wash it all down with a glass of water to rehydrate.

Recipe: Peanut butter edamame stir-fry

Now for the good part: the recipe! This is one of my favourite go-to dishes to refuel after a hard run.