You slept eight hours, snuck in an early run, and made time to meditate before jumping on your first Zoom call. Still, your brain feels fuzzy all morning. By the time afternoon hits, you’re ready for a long, hard nap. What gives?
and immune functioning, says sports dietitian energy levels, perhaps one of the biggest (and most understated) is your diet, including what you nosh on, how much, and when. “Everything that we eat can impact how we feel and what we’re able to do throughout the day,” says Amity Lui, such as fruits, bell peppers, and.
High-quality fueling can mean the difference between navigating life in a fog and consistently crushing your days. Good nutrition can also better your running and overall health, allowing you to exercise with less fatigue, which boosts your performance and decreases risk of injury—all while supporting hormone health, digestion, metabolism, and immune functioning, says sports dietitian Yasi Ansari, M.S., R.D.N., C.S.S.D., spokesperson for the Academy of Nutrition and Dietetics.
In short, there’s a lot to gain from optimizing your eating habits. Here’s what experts recommend.
6 Tips to Eating for Energy So You Don’t Hit a Slump
1. Eat Often During the Day
Experts Explain How to Eat for More Energy intermittent fasting—where people abstain from eating for certain stretches of time—may have health benefits for some, such as those with type 2 diabetes. But what about for runners looking to optimize performance and feel energized? “You really need to have steady fuel throughout the day,” says Selvi Rajagopal, M.D., M.P.H., assistant professor of medicine at The Johns Hopkins University School of Medicine. That means no skipping breakfast or “forgetting” to eat lunch.
Rajagopal recommends eating every three to four hours to prevent drastic dips in blood glucose levels, which can lead to plummeting energy levels. A better bet is to strive for three well-balanced meals spaced throughout the day, plus several snacks in between. “Eating consistently is going to make a huge difference,” says Lui, who recommends runners fuel as often as every two hours, or even more frequently if hunger strikes.
2. Strive for Well-Balanced Meals and Snacks
Carbs are commonly vilified, but they are an essential macronutrient, especially for runners. “Carbohydrates are the number-one source of fuel for endurance runners,” says Ansari, because they get broken down into glucose, which your body prefers to use for energy. In other words, don’t skimp on carbs if you want to avoid fatigue.
At the same time, unless you’re fueling before a run, avoid eating simple carbs by themselves, as that leads to a rapid spike in energy followed by a drop, according to research. Nutrition - Weight Loss: fats and protein. This will help stabilize your blood sugar and provide sustained, steady energy.
Here’s a sample day of balanced fueling, from Rajagopal. Of course, tailor this to your preferences:
- Breakfast: Oatmeal with fruit and peanut butter or Greek yogurt
- Mid-morning snack: Apple with nut butter or carrots, hummus, and whole-wheat crackers
- Lunch: A quinoa, farrow, or brown rice bowl with sweet potatoes, vegetables, and a lean protein, like chicken or canned tuna
- Mid-afternoon snack: Cottage cheese Foods That Cut Inflammation to Improve Performance
- Dinner: Half a plate full of veggies, a quarter or third filled with a starchy carb like potatoes, and the last quarter protein
3. Refuel After Your Run—Even if You’re Not Hungry
While the general advice of “eat when you’re hungry, stop when you’re full” can help you eat mindfully, exercise—especially intense exercise—can suppress hunger due to the release of certain hormones and the fact that blood gets diverted from the GI system toward working muscles.
Sales & Deals Runner’s World Instagram, 61 percent of respondents say they find it difficult to eat after a long run or hard workout. “It’s really hard to identify if you’re actually hungry immediately after a really hard run,” says Ansari. But waiting to eat can hinder your recovery and lead to a crash in energy, she says. So no matter how you feel postworkout, aim to consume at least a snack within 30 minutes and then follow that up with a full meal within one to two hours later, advises Lui.
If the thought of solid food soon after a hard run makes you queasy, turn to liquid nutrition, like smoothies and protein shakes. Prioritize carbs and protein, and aim for a ratio of 3 grams of carbs to 1 gram of protein following intense training, says Ansari. One of her go-tos is a smoothie with kefir, almond milk, or cow’s milk, 1 cup frozen mango, 1 banana, a scoop of protein powder, and granola or a side of toast and nut butter.
4. Load Up on Micronutrients
High-intensity exercise—ahem, running—can stress your body and lead to feelings of fatigue. However, eating antioxidant-rich foods like fruits, vegetables, and leafy greens in particular can help combat those effects, says Ansari. Antioxidants help to fight free radicals and oxidative stress postrun, aiding in your recovery.
To get your dose of these health- and energy-boosting nutrients, incorporate produce into your meals: Eat a cup of fruit at breakfast, have a side salad at lunch, and load up your dinner plate with veggies.
There are several other micronutrients commonly found in fruits and veggies (as well as other foods) worth adding to your plate. While a doctor can help you determine if you have a deficiency and need a supplement, it’s still important to consume foods that contain these nutrients:
➥ Iron
A deficiency Is the Keto Diet a Smart Choice for Runners fatigue and tiredness, both cognitively and while exercising, says Ansari. Vegan and vegetarian runners may be at increased risk of deficiency, as red meat is one of the best sources of bioavailable iron. Those who menstruate are also at increased risk, says Rajagopal.
Increase iron stores by eating leafy greens (spinach, broccoli, and kale), whole grains, nuts, and tofu. Enhance iron absorption by pairing iron-rich foods with those high in vitamin C, such as fruits, bell peppers, and berries, says Lui.
➥ Vitamin B12
Deficiencies in vitamin B12 can result in fatigue and shortness of breath, says Lui. Vegetarian and vegan runners may be more at risk of low stores, as animal products provide the highest sources. Seek it out in products like meat, fish, and eggs, as well as fortified cereals, Races & Places nutritional yeast.
➥ Vitamin D
A deficiency that affects 42 percent of all Americans (not just runners), according to a survey, Condé Nast Traveler.
Eat foods like canned fish, dairy products, and fortified products like plant milks and orange juice. The caveat: It can be hard to get enough vitamin D, says Rajagopal, so you may need a supplement. Again, consult your doctor to see if you need one.
5. Avoid Making Dinner Your Biggest Meal
Dinner is typically the biggest meal of the day, but that doesn’t necessarily support a solid night’s sleep, which is essential for optimal energy. “Most folks sleep better if dinner isn’t the largest meal,” says Rajagopal, explaining that “our bodies don’t digest and metabolize things as quickly in the evening” compared to earlier in the day.
Instead of getting the bulk of your nutrition at dusk, eat consistently throughout the day. Also, have dinner about three hours before bed to lower your risk of sleep-harming issues, like acid reflux.
6. Have a Sleep-Inducing Snack
If you end up feeling hungry between dinner and bed, reach for a small snack an hour or two before snooze time, says Lui, and get strategic about which snack you choose to best support sleep (and thus improve your overall energy). Ansari recommends Greek yogurt with fruit and a side of trail mix—a combo that provides magnesium, A Part of Hearst Digital Media study of older adults helped them fall asleep faster.
You may also consider foods containing tryptophan, an amino acid that plays a role in the production of serotonin and melatonin, which support the onset of sleep and relaxation, Ansari says. Options include turkey, banana, oats, and tart cherry juice.
4 Foods and Nutrition Habits That Zap Your Energy
Minimize energy dips by avoiding these fueling pitfalls:
1. Ultra-Processed Foods
Mental vs. Muscle Fatigue: How Theyre Different sugar and low in protein, fat, and fiber can provide an energy jolt if eaten soon before and during a run. But chowing on them in your day-to-day can lead to a rapid spike in energy followed by a slump, says Rajagopal. Instead, eat snacks that offer macronutrients (carbs, protein, and fat) and fiber, and those low in added sugar, says Rajagopal.
2. Dehydration
Research shows that as little as 2 percent dehydration can negatively affect performance, says Lui. “Not being adequately hydrated can make the body feel like it’s working harder,” adds Ansari.
Lui says a good rule of thumb is to check the color of your pee. If it’s the shade of lemonade, you’re hydrated; if it’s akin to apple juice, you need a drink.
3. Sports Drinks Outside of a Workout
Unless you’re hydrating during or after a workout, steer clear of sugary beverages, including sports drinks and hydration aids, says Rajagopal. Instead, consider water with a squeeze of citrus fruit.
4. Underfueling
When athletes feel fatigued, it can sometimes be because of nutrient deficiencies, but most often, it’s because they simply aren’t eating enough, says Ansari. Research identifies low energy availability—when your calorie intake is too low for how much energy you’re expending, which can lead to relative energy deficiency in sport or RED-S—as one of the most significant factors associated with illness and injury risk in endurance athletes.
If you struggle to consume enough calories to support your needs, consider enlisting a dietitian for help.
Jenny is a Boulder, Colorado-based health and fitness journalist. She’s been freelancing for Runner’s World since 2015 and especially loves to write human interest profiles, in-depth service pieces and stories that explore the intersection of exercise and mental health. Her work has also been published by SELF, Men’s Journal, and Condé Nast Traveler, among other outlets. When she’s not running or writing, Jenny enjoys coaching youth swimming, rereading Harry Potter, and buying too many houseplants.
