Nutrition for Runners


This series is dedicated to runners. Every week this Month, sports nutrition expert, Pearle Nerenberg,
encourages you to be an energized runner by providing you with the best food choices for runners.

A word from Pearle… Whether you are a seasoned runner or just beginning, what you eat can have a huge impact on how you feel, how much energy you have, and how the run impacts your fitness level. Follow my simple guidelines to fuel your runs. These guidelines are adapted from the current research on runners’ nutrition needs. I encourage you to adapt the options to suit your diet, beliefs, and lifestyle.

The 4 part series begins with part 1 :
Pre-run Breakfasts, Lunches and Dinners.

Your stomach is rumbling and you are wondering what to eat before running? Hmmm… the options are endless, so I have uncovered a few good ones for you to try this week.

When I eat well

  • I have enough energy to run the entire time
  • I don’t get hunger pangs
  • I don’t get stomach aches (woo hoo!)

How long before running should I eat ?

What should I eat?



Foods to avoid

Some foods can contribute to symptoms of indigestion such as gas, bloating and even cramps if you eat them too close to your runs.

  • Garlic, onions, shallots
  • Cucumber, green pepper, broccoli
  • Tomatoes
  • Mayonnaise, dressings, oils
  • Fried food
  • Spicy foods

This blog is adapted from the Complete Guide for Endurance Athletes by Catherine Naulleau.
Guides can be purchased online here.

Pearle Nerenberg

The runner’s series was written by Sports Dietitian, Pearle Nerenberg – a foodie and an avid runner. Pearle guides active people and elite athletes to eat to achieve their fitness and performance goals. She has a passion for working with Active Families. You can learn more about Pearle by visiting her website: www.pearlesportsnutrition.com


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Nutrition for Runners: portions for runners

Nutrition for Runners (Part 3) | To give you an idea of how much food to eat at lunch and dinner, here are 2 plates that represent the ideal proportions for each type of food.

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