Best fueling foods for runners
Foods that fuel running across the day. Carbs around training, protein for recovery, full nutrition the rest of the time.
Endurance training depletes glycogen. Carbs around runs prevent bonking; protein supports recovery between sessions.
14 top picks
- 🍌
1. Banana
105 kcal · 1.3g P · 1 medium
- 🥣
2. Oatmeal (cooked)
166 kcal · 5.8g P · 1 cup cooked
- 🍠
3. Sweet potato
112 kcal · 2.1g P · 1 medium baked
- 🍚
4. White rice (cooked)
205 kcal · 4.3g P · 1 cup cooked
- 🍝
5. Pasta (cooked)
221 kcal · 8.1g P · 1 cup cooked
- 🌴
6. Dates (Medjool)
66 kcal · 0.4g P · 1 date
- 🥤
7. Sports drink (Gatorade)
94 kcal · 0g P · 12 oz bottle
- 🐟
8. Salmon
235 kcal · 24.9g P · 4 oz fillet
- 🍗
9. Chicken breast
287 kcal · 53.9g P · 1 medium breast
- 🥚
10. Eggs (large)
78 kcal · 6.5g P · 1 large egg
- 🥣
11. Greek yogurt (plain, nonfat)
145 kcal · 24.5g P · 1 cup
- 🥤
12. Whey protein (1 scoop)
114 kcal · 24g P · 1 scoop (~30g)
- 🥬
13. Spinach
7 kcal · 0.9g P · 1 cup raw
- 🌰
14. Almonds (raw)
162 kcal · 5.9g P · 1 oz (~23 nuts)
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