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Optimize Your Energy: Carbohydrate Sources for Running

Are you about to go for a run and need a little guidance on the best carbohydrate sources to fuel your body beforehand? What about after your run? How many carbs should you consume after you run and when?

List of carbohydrates to eat before exercise
Carbohydrates for pre-run fuel

Knowing how and when to fuel your body with carbohydrates both before and after runs can help you maintain maximal energy levels throughout your run, as well as promote active recovery immediately following. It can be challenging and overwhelming at times to remember all the pieces to the puzzle when it comes to nutrition, so we’ve made you a Carbohydrates Sources and Servings guide to help.

This guide is designed to help you choose carbohydrate loaded pre- and post-run food sources. Next to each source, the carbohydrate content is listed next to the appropriate serving size. Carbohydrate sources are broken into groups based on pre-run options (25-30 grams) and post-run options (45+ grams). Before a run, we want to try and consume between 25-30 grams of carbohydrates, about 30 minutes beforehand. After a run, we want to try and consume between 60-90 grams of carbohydrates within an hour of completing our workout. Keep in mind these are general guidelines, and your personal needs may vary.

This list was designed with runners'

nutrition needs in mind. We hope that this list helps you branch out and diversify your carbohydrate fuel options. If you practice properly fueling your body both pre- and post-runs, you will start noticing a difference in how you feel and how you perform.

Download your copy below, and keep an eye on our Instagram page, @risereignnutrition, for a deeper dive into carbohydrates and their sources.

Happy eating!

-Gabbi, Dietetic Intern

Reviewed by Coach Andrea, RDN, LD

Carbohydrate Sources & Servings
Download PDF • 380KB

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