Nutrition Hacks for Long-Distance Runs: What to Eat Before, During, and After

Whether you’re a marathon runner, a triathlete, or a cyclist, we all share one thing in common: the love for pushing our bodies to the limit. 

But let’s be real, folks—fueling that machine of yours the right way can make or break your performance. 

Today, we’re gonna delve into some kickass nutrition hacks that’ll keep you going strong before, during, and after those grueling races.

Why Nutrition Matters

The Heart and Soul of Your Performance

We get it—you love the thrill, the adrenaline, the sweat, and maybe even the pain. You’re drawn to long distances, high altitudes, and the sheer challenge that comes with pushing your body to its absolute limit. Whether you’re a marathon runner, a triathlete, or a long-distance cyclist, your love for endurance sports knows no bounds. But let’s talk about something that’s just as thrilling, just as essential, and yet often overlooked—nutrition.

Think of nutrition as your secret weapon, the unsung hero in your journey toward athletic prowess.

The harsh truth? No matter how many miles you log or how intense your training regimen is, you’re not going to reach your full potential if you neglect what you put into your body. Yeah, we’re talking fuel, the stuff that keeps your engine running smoothly when you’re out there grinding it out on the track, the road, or wherever your athletic pursuits take you.

Think of nutrition as your secret weapon, the unsung hero in your journey toward athletic prowess. Good nutrition is like that co-pilot who keeps you on course, ensuring you don’t veer off into the dreaded territory of fatigue, muscle cramps, or the feared “bonk” (that wall you hit when you’ve got nothing left in the tank). 

So why does nutrition matter? Simple. It’s the foundation upon which your training and performance are built. It’s what powers you through those long runs, grueling cycles, and demanding swims. And hey, it’s not just about the day of the race; it’s about how quickly you bounce back afterward. The right nutrition strategy can help you recover faster, train harder, and go longer, taking your performance from “meh” to “mind-blowing.”

Now that we’ve set the stage, let’s get down to the nitty-gritty. We’re going to deep-dive into everything you need to know to fuel like a champ—before, during, and after the race. Grab a notepad or get that note app ready, ’cause you’re gonna wanna jot this down. Let’s get to it! 

Pre-Run Fuel: What to Chow Down

Building the Perfect Energy Reserve

Hey, you wouldn’t set out on a road trip with an empty tank, would ya? The same applies to your body. Here’s what to pack in before you hit the pavement:

  1. Carbs: We’re talkin’ whole grains like oatmeal and whole-wheat pasta. They’re your primary energy source.
  2. Protein: A bit of lean meat or plant-based options like tofu can set you up for sustained energy.
  3. Fats: A little goes a long way. Think nuts and avocados.
  4. Timing: Aim to eat 2-3 hours before the race to give your body time to digest.

Got a morning run? Overnight oats soaked in almond milk can be a game-changer. They’re easy to prepare, and your body will thank you for the sustained energy.

During the Race: Quick Fixes for Sustained Energy

On-The-Go Snacks to Keep You Running (Literally!)

You’re out there, you’re pushing hard, and then you start to feel it—the energy dip. That’s when you gotta grab some quick fuel. Our favorites? 

  1. Energy Gels: Compact and easy to consume.
  2. Bananas: Nature’s energy bar, easy to carry and eat.
  3. Aid Station CBD chews: Fast-acting, THC-free, and designed just for endurance junkies.

Remember, you don’t wanna overload your stomach, so go for small, frequent bites.

Hydration: More Than Just H2O

The Liquid Gold of Endurance Sports

Don’t underestimate the power of proper hydration. We’re not just talking water here; electrolytes are a must. Coconut water, sports drinks, or even a pinch of salt in your water bottle can do wonders.

Post-Run: The Recovery Smorgasbord

Your Menu for Rapid Healing

The race is over, you’ve crushed it, and now it’s time to focus on recovery. Get this: eating the right food at this stage can drastically reduce your recovery time.

  1. Protein: Aim for something lean, like chicken or fish.
  2. Carbs: Whole grains are your friend, people.
  3. Fruits and Veggies: Loaded with antioxidants, they help combat muscle soreness.

And don’t forget to rub in some Recovery Balm to ease those aching muscles.

Supplements: The Icing on the Cake

Leveling Up Your Nutrition Game

Okay, you’ve got the basics down. But if you’re looking for that extra edge, supplements can give you that boost.

  1. Ultra Gels for Daily Use: These bad boys are packed with broad-spectrum CBD and can seriously up your training game.
  2. Super Sleep Soft Gels: Quality sleep is crucial for recovery, and these gels are designed to give you just that.

Stay on Track.
Crush your Goals!


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FAQs: Quick Answers to Your Burning Questions

The Lowdown on What You’ve Been Wondering About

We get it; you’ve got questions, and hey, who can blame you? Nutrition can be a confusing world, especially when you’re aiming for peak performance. So let’s tackle some of the most common FAQs we hear.

Q: Can I eat junk food if I’m burning so many calories?  

Sure, you might be torching calories, but junk food won’t give you the quality fuel you need. In the long run, it’s gonna do more harm than good. Stick to nutrient-dense foods for sustained energy and better recovery.

Q: How much should I eat during a race?  

This varies from person to person, but a good rule of thumb is to aim for 100-250 calories per hour of exercise. Go for quick, easily digestible options to avoid stomach issues.

Q: Can I rely solely on sports drinks for hydration?  

While sports drinks are great for a quick electrolyte boost, they often contain sugars and other stuff you don’t really need in excess. It’s good to balance them with plain water.

Q: What if I’m vegan or have dietary restrictions?  

No sweat! There are plenty of plant-based protein options and gluten-free carb sources that’ll work just as well. Consider things like chickpeas, lentils, and quinoa for protein; and sweet potatoes and rice for carbs.

Q: Are the Aid Station CBD chews only for races?  

Nah, they’re perfect for training sessions too. Designed to kick in quickly, these chews can be a real lifesaver during those tough miles.

Q: Do I really need supplements like Ultra Gels and Super Sleep soft gels?  

While you can get by without them, adding these supplements can give you that extra push toward peak performance and quicker recovery. It’s like getting turbocharged but for your body.

We hope this clears up any lingering questions you might have had. Keep grinding, and remember, you’ve got this! 


So there you have it, endurance athletes—the ultimate guide to nutrition for your long-distance runs, triathlons, or whatever crazy challenge you’re tackling next. From the pre-race carb-loading to mid-race snacks, and let’s not forget about that crucial post-race recovery, we’ve got you covered. Throw in some quality hydration and a dash of supplements, and you’re looking at a recipe for success.

Nutrition might seem like a small piece of the puzzle, but trust us, it’s a game-changer. You wouldn’t expect a race car to perform with the wrong kind of fuel, so why should your body be any different?

Whether you’re a seasoned pro or just getting into the endurance scene, we hope these hacks set you up for some epic races and even more epic victories. It’s a tough journey, but with the right fuel, you’ll not only reach the finish line, but you’ll also feel like a champ doing it.

So go ahead, equip yourself with these nutrition tips, and take that next race by storm. You’re ready for this, and hey, don’t forget to enjoy the ride (or run, or swim)!

Till next time, keep pushing those limits and setting those records. You’ve got this, and we’re rooting for ya!

Stay on Track.
Crush your Goals!


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