What should I eat and drink as a beginner runner?

Within 30-60 minutes of finishing a run, eat a meal or snack containing 20-40g protein and 50-90g carbohydrates. Good options: chocolate milk, Greek yogurt with fruit, a turkey sandwich, or a protein smoothie with banana.

Treat calorie burn numbers from your watch or app as rough estimates, not facts. A Stanford analysis of 7 fitness devices found they overestimate calorie burn by 27-93%. A simpler rule of thumb: running burns approximately 80-100 calories per mile.

For runs exceeding 60-90 minutes, take an energy gel or chews every 30-45 minutes to maintain blood sugar and glycogen levels. Target 30-60g of carbohydrates per hour of running.

Don't run on an empty stomach for runs longer than 30-45 minutes. Despite claims about "fat adaptation," research shows fasted running offers no weight loss or performance advantage over fueled running.

Drink when you're thirsty, not on a rigid schedule. For runs under 60 minutes, pre-run hydration (8-16 oz in the 1-2 hours before) is usually sufficient. For longer runs, carry water and sip as needed.

Eat a small carb-rich snack (100-200 calories) 30-60 minutes before running. Good options: a banana, toast with peanut butter, an energy bar, or a small bowl of oatmeal. For longer runs, eat a larger meal (400-700 calories, mostly carbohydrates) 2-4 hours before.