Training Nutrition Guidelines | Powered by Hope

Renowned nutrition and wellness consultant Eileen Myers both an expert in fueling the body for endurance and an avid runner herself. We are delighted that she gave us permission to share her training nutrition guidelines with you. Here’s her recommendations for what you should eat before, during, and after training.

Before the Run


  • Consume a carbohydrate-rich meal or snack to top off muscle stores. Liquid meals may be better to consume closer to the run.
  • Include a small amount of protein in your pre-run meal. Protein helps build and repair muscle tissue and may help with post-exercise soreness.
  • Choose meals that are low in fat and low in fiber to ensure optimal digestion


  • Peanut butter and jelly on toast
  • Fruit smoothie
  • Turkey and cheese sandwich

30-60 minutes before the run

  • Sports drink, gel or granola bar
  • Water!

During the Run


  • Consume adequate food and fluid to replace fluid loss and maintain adequate energy
  • Experiment with sports drinks and bars to find out what works best for you


  • Sports drinks
  • Bananas
  • Gels or gummy chews
  • Bites of low-fat sports or granola bars

After the Run


  • Restore fluid and electrolyte lost in sweat
  • Replace muscle fuel used during the run
  • Provide protein to aid in repair of damaged muscle tissue and to stimulate development of new tissue


  • Smoothie made with yogurt or added protein
  • Sports drink and sports bar
  • Chocolate milk
  • Turkey and cheese sandwich

Additional Guidelines for Good Training Nutrition

  • Consume adequate calories
  • Drink so that urine is regular and clear
  • Consume a diet with 50-55% carbohydrates, 20% protein and 25-30% fat
  • Eat 200-400 calories after a long run
  • Drink 6-8 ounces of fluid every 20 minutes
  • Eat 25-50 gm of carbohydrate for every hour of your run

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