Most runners feel they need more nutrition advice.
“Tell me what to eat.” “Make me the perfect meal plan.”
They are looking for the best energy gels, the right electrolyte drink or the perfect recovery shake. But after working with runners and endurance athletes for years as a sports nutritionist, I realized that runners don’t need more advice, they need a repeatable system that works for them.
This is where the Greenletes Fueling Framework comes in.
It helps you take the guesswork out of what to eat before, during and after your workout. Instead of constantly wondering if you’re doing it right, you follow a simple routine that works every week. Over time, feeding becomes second nature.
If you’ve ever finished a run feeling exhausted, struggled with recovery, or felt confused about what to eat in your workouts, this framework can help you create a routine that really supports your training.
Most racers are out of fuel
One of the biggest nutritional issues I see in runners is lack of fuel. Take the quiz: do you stock up?
In fact, I would estimate that about 95% of the runners I work with are not eating enough to support their training. They may feel like they’re eating well overall, but when we zoom in on what they’re actually consuming in their workouts, there’s often a big gap.
This underfeeding tends to occur in subtle ways. Their workouts are harder than they should be. Their legs feel heavy during the run, even on easy days. Sometimes they experience gastrointestinal problems or notice that they are extremely hungry later in the evening. Other times, they feel that every pace—even a slow one—is difficult.
A recent conversation with an athlete illustrates this perfectly. She ran for about two hours on the weekends, but when I asked about her fueling routine, she said she usually had two small energy chews for the entire workout.
For a two-hour effort, that’s not enough energy at all.
Without adequate carbohydrates, the body quickly burns through its stored glycogen and begins to break down muscle and fat for energy. This process is inefficient and exhausting, which is why a lack of fuel often makes a workout feel much harder than it should be.
This is exactly why having a power supply box for runners can make all the difference.
Start with one workout, not the whole week
When runners realize they need to improve their nutrition, their first instinct is often to fix everything at once. But this approach rarely works.
Instead, the most effective way to create a feeding routine is to start one core workout each week.
Consider running harder. For some runners, this can be a long run. For others, it’s speed workouts, hill sessions or back-to-back training days.
For me, I feel very comfortable fueling my long runs. I know exactly how many carbs I need and when to get them. But speed workouts can still leave me feeling exhausted. If I were to improve my power routine, this is the workout I would focus on first.
Once you learn how to fuel well for one type of run, you can apply the same system to the rest of your training.
How to approach fuel before running
The first step in the nutritional framework for runners is to figure out what to eat before a run.
One rule I always share with athletes is simple: what you eat depends on when you eat.
If you’re eating close to your workout—say within 60 to 90 minutes—you’ll want something that’s mostly carbs and easy to digest. This might look like a banana with some nut butter, a granola bar, or a slice of peanut butter toast. These foods provide quick energy without sitting heavy on your stomach.
If you have more time before the run, the options open up quite a bit. When runners have two or three hours before training, they can comfortably eat a full meal that includes carbohydrates, protein and even some fiber. Something like oatmeal with fruit and nuts, a veggie wrap with hummus or chickpea pasta can work really well.
The key is simply to match the size and composition of your meal to the time you have before you start running.
Feeding during the route
The next part of the fueling frame is important when rides last longer than about an hour.
Your body stores enough carbohydrates to fuel bulk 60 minutes of exercise. After 60 minutes, these stores begin to be depleted and your energy levels can drop rapidly if you don’t replenish carbohydrates.
For longer or more intense workouts, runners generally benefit from consumption about 30 to 60 grams of carbohydrates per hour.
This doesn’t have to be complicated. Some runners use energy gels or chews, while others prefer foods like bananas, fruit snacks or even candy. The exact source is not as important as the carbohydrate content.
Instead of waiting until you feel exhausted, start feeding early and continue every 20 to 30 minutes. This steady intake helps keep energy levels steady and prevents the dreaded mid-ride crash.
Don’t forget about hydration
Hydration is another piece of the nutrition puzzle that runners sometimes overlook.
Even during shorter workouts, regularly drinking fluids throughout your run keeps energy levels high. For longer or more intense sessions, adding electrolytes can help maintain fluid balance and reduce the risk of a headache or fatigue afterward.
Sports drinks can be especially helpful during long or intense runs because they provide both fluids and carbohydrates.
The Recovery Step Many Runners Miss
The last part of the nutrition framework for runners happens after the run.
Recovery nutrition plays a huge role in how your body repairs muscle tissue and replenishes glycogen stores. Ideally, runners should consume a combination of carbohydrates and protein within about an hour of completing their workout.
Aim for a 3:1 carb to protein ratio in a snack or recovery meal. This balance helps your body refuel quickly while also supporting muscle recovery.
For many runners, a smoothie made with soy milk and fruit works well. Others may look for cereal with plant-based milk, chocolate soy milk, or a quick snack like fruit with edamame. Fluid choices are often easier if your appetite is low right after your run.
Later in the day, once your hunger returns, a balanced meal helps continue the recovery process.
Why does a fuel supply frame work?
The reason a nutrition framework for runners works so well is that it simplifies sports nutrition.
Instead of constantly wondering what to eat or whether you’re fueling enough, you follow the same general structure every time you train. You plan to fuel before the run, get carbs on longer runs, stay hydrated, and prioritize recovery afterward.
After a few weeks, this routine becomes automatic.
Many runners are surprised by how much better they feel once they dial in their fuel. Runs feel smoother, recovery improves, and workouts that once felt grueling suddenly feel manageable.
Start building your feed frame this week
You don’t have to perfect everything right away.
Start with a run this week and apply the fueling framework. Plan what you’ll eat ahead of time, decide what fuel you’ll bring during your workout, and make sure you have a recovery snack ready afterward.
Once you repeat this process a few times, fueling will start to feel effortless.
And when that happens, you’ll start to see the real payoff: better energy, stronger runs, and faster recovery.
Sign up for Fuel Better
If you’re ready to stop guessing what to eat and start fueling your runs with confidence, Better fuel can help.
Fuel Better is my go-to training club for plant-based runners and endurance athletes who want a clear, repeatable system for fueling their training. Within the program, we delve into frameworks like the one in this article and apply them to your specific workouts, goals, and schedule.
When you sign up, you will receive:
- Monthly group coaching calls where we address power-driven issues
- Simple nutrition patterns you can apply to your training week
- Meal and snack ideas designed for runners
- Immediate support so you can get into your feeding routine
The goal is simple: to help you make fueling second nature so you can run harder, recover faster and feel better about your training.
You can try Fuel Better free for the first month, so you can see how it fits into your routine.
👉 Sign up for Fuel Better here!
Let’s make power the easiest and most powerful part of your workout.
