What to Eat Before and After a Run

Yesterday we posted about how to get ready for your first 5K, and today we are going to talk about how fueling properly before and after a run can significantly impact your performance, endurance, and recovery. Whether you’re training for your first 5K or simply going for a light jog, what you eat matters. At Torque, we emphasize fueling for performance with simple, real-food strategies to help you feel strong and energized.

1. What to Eat Before a Run

The goal of your pre-run meal or snack is to provide your body with accessible energy while minimizing discomfort (no one loves that pukey feeling). Timing and food type are key.

💡 General Guidelines: 
✅ Eat a light meal 1-2 hours before your run.
✅ Choose easily digestible carbs with a small amount of protein.
✅ Avoid high-fat, high-fiber foods that may cause stomach issues.

💡 Pre-Run Snack Ideas: 
✅ Banana with a scoop of peanut butter 🍌🥜
✅ Oatmeal with berries and a drizzle of honey 🥣
✅ Toast with almond butter and sliced banana 🍞
✅ Rice cake with honey and a few almonds 🍯
✅ Small smoothie with banana, almond milk, and a scoop of Ascent Protein 🥤

🔥 Torque Tip: If you’re running early, a small carb-rich snack 30 minutes before (like a banana or half a granola bar) can be enough.

2. What to Eat After a Run

Post-run nutrition is all about recovery: replenishing glycogen, repairing muscle tissue, and rehydrating. Aim to eat within 30-60 minutes after your run. No excuses here or essentially you negate all of the gains you’ve just made during the run.

💡 Post-Run Nutrition Essentials: 
✅ Carbs to replenish energy stores.
✅ Protein to support muscle repair.
✅ Fluids to rehydrate and restore electrolytes.

💡 Post-Run Meal & Snack Ideas: 
✅ Protein smoothie with Ascent Protein, banana, and almond milk 🥤
✅ Greek yogurt with berries and granola 🍓
✅ Eggs with whole grain toast and avocado 🍳
✅ Quinoa bowl with grilled chicken and roasted veggies 🍛
✅ Cottage cheese with pineapple 🍍

🔥 Torque Tip: Keep an Ascent Protein shake and a banana in your gym bag for easy post-run recovery!

3. Don’t Forget Hydration!

Staying hydrated supports performance and prevents fatigue, especially in longer or warmer runs.

💡 Hydration Tips: 
✅ Drink 16-20 oz of water 1-2 hours before your run.
✅ Sip water during runs longer than 30 minutes.
✅ Rehydrate post-run with water or an electrolyte drink if needed. We have LMNT at Torque!

🔥 Torque Tip: Check your sweat rate and thirst after runs—your hydration needs may vary based on intensity, duration, and weather.

Fuel to Feel Your Best

Running is more enjoyable and effective when your body is properly fueled. Keep your pre- and post-run meals simple, consistent, and focused on carbs, protein, and hydration.

💪 Want personalized guidance on your running nutrition? Ask a Torque coach about our Nutrition Coaching Program to fine-tune your fueling strategy and improve your performance!

#RunFuel #PreAndPostWorkout #CrossFitTorque #StrongerEveryDay

-Amanda