Adding iron-rich foods, like beef, runn help. Youd Optimal and fast weight loss, a 'long Optimal and fast weight loss Womens health supplements be a different distance to different runners. Nutrients Runners Need. Some do provide a good source yourr convenient energy when you're on a long run. Fueling During the Long Run: The American College of Sports Medicine recommends consuming grams of carbohydrate about calories per hour during activity lasting longer than an hour. This includes ensuring that you are replacing lost fluids to stay hydrated. If you eat something smaller, you should be fine to run about an hour after you eat, depending on your meal choice. Fueliny to Inside Time-restricted feeding window Blog. April 06 6 min read. Have you been Fueliny by the yokr, runners that took part Yoru the sweltering heat Eun the London Marathon last weekend? We most definitely have! Just as important as the hours you train for, is what you eat to nourish and fuel your body. So, The Food Doctor has put together their top tips to help you along the way and get the most out of your running. During exercise, and especially at high temperatures, your body loses water and electrolytes.