Running Nutrition Guide

Running Nutrition Guide


Every runner knows that a jostling stomach is the enemy of a good run or race, which is why great tasting, easy to eat and digest energy and hydration is key to great performance. For those susceptible to an upset stomach or dehydration, try Roctane Electrolyte Capsules, which deliver ginger to calm an upset stomach while providing a large volume of electrolytes quickly.


For runners, hydration is a full-time-job. Plan ahead and sip on fluids with light electrolytes throughout the day. (Don’t procrastinate and wait to chug water right before going for a run.) Depending on your training load and environment, runners should drink between two to four liters of water over a 24-hour period.

Carbs are a runner’s best friend. It’s always a good idea to top off your energy stores before a run with a source of easily digestible carbohydrates. Avoid fiber and protein close to a run – they are harder to digest – and stick to the simple stuff like an Energy Stroopwafel 30- minutes before or an Energy Gel five-minutes before you get rolling.



Don’t wait until you are hungry or feel low energy to start fueling. Make a plan to stay ahead of your hunger. If you’re running for longer than an hour, you need to bring a some easily digestible carbs like an Energy Gel or Energy Chews. Eat one Energy Gel or four Energy Chews (one-serving) every 45-minutes.

Remember, you can train your gut to absorb more carbs, so fueling while training means your body will be ready to efficiently absorb your fuel on race day. Fluids are important, too. When you’re dehydrated, your performance suffers (and you feel crumby). If you’re going for longer than an hour, 16-30 oz of water per hour with electrolytes will keep you feeling good. Also, fluids help your stomach process the food and carbs you’re eating.



Find out where the aid stations will be on course so you can plan what you need to bring. If you won’t get enough water from the aid stations, bring some with you in a handheld bottle. When you’re running hard in a race, it’s even more important to keep it simple with easily digestible carbs. Bring one Energy Gel or one serving of Energy Chews (four-pieces) for every 45 minutes you’ll be racing.

If you’re bringing a handheld, ROCTANE Energy Drink gives you carbs and hydrates you at the same time. Otherwise, you can rely on aid stations for water. Ideally, the fluids you drink include electrolytes (like from Hydration Drink Tabs). Aim to drink 16-30 oz of fluids every hour. (For reference, a typical aid station cup has about four oz of water.)



Refuel with carbs, protein, and electrolytes ASAP. The best way to kick-start your recovery is to replenish your muscles as soon as you’re done, ideally within 30 minutes. ROCTANE Protein Recovery Drink is one way to quickly (and deliciously) get 20 grams of whey protein, 30 grams of carbs, and electrolytes. We like to say anytime is a good time for BCAAs (aka branched-chain amino acids), which are the building blocks of proteins and are found in your diet and in many GU products. You can supplement your diet by taking 2-4 ROCTANE BCAA Capsules anytime daily.

Remember what we said about hydration… it’s a 24/7 job! Replenish what you lost from sweat and keep drinking throughout the day. Running stresses your body, which means you might be deficient in key nutrients like magnesium, zinc, and vitamin D. Also, training for a marathon or other race can disrupt your gut, which has a big influence on your immune system. ROCTANE Magnesium Plus Capsules and ROCTANE Probiotic Plus Capsules can make sure your body has enough of these key nutrients so you can recover faster and stay healthy while training hard.