Running is an activity that requires a lot of energy and stamina.  So the people who jog regularly are ought to plan their diet in such a way as to contain maximum energy-rich food items and drinks. The readiest source of energy that our body consumes before any other element is carbohydrates. So you need to have food rich in carbohydrates because, during running, the body needs a very quick supply of energy. For a complete guide about best energy foods for running, which can ensure the rapid energy supply needed by the body, keep reading:

Top 10 Energy Foods for Running

The ideal food for runners would be the one that can provide them with as much as 200 to 300 calories readily. Carbohydrate-rich food which keeps on supplying energy during the whole running activity would be ideal to have before running because they would help protect you from hunger pangs. Given below is a list of the top 10 energy foods for running which would help you make your jogging experience even healthier and enjoyable.

Peanut Butter;

Peanut butter provides you with a ready source of energy as much as 200 to 300 calories. Especially if it is a morning run, eating peanut butter would be even more helpful because running with an empty stomach can be really exhaustive and you can’t run too far until you have had something before you start.

Cereal Bars;

Another one of the advisable energy foods for running is to have some cereals not only before but after jogging. An easy way to include cereals in your diet is to get some cereal bars. Among a wide variety of cereal bars in the market, you should go for those which are low in sugar and artificial additives and high in carbohydrates.


In my opinion, bananas are at the top when we talk about the best energy foods for running. The reason is obvious; bananas are the richest fruits when it comes to carbohydrate content. Moreover, they provide you with around a hundred calories per banana. So keep some bananas with you whenever you go out for jogging.


After an exhaustive running activity, your legs and other parts may feel soreness because of the excessive micro-tears. In such a situation, fiber-rich berries can help you repair the exhausted muscles. These are rich in vitamin C and Potassium which are vital for your body.

Wild Salmon;

Not only does it contain considerable protein but is also a rich source of precious omega 3 and good fatty acids that protect our heart against disorders by avoiding inflation in arteries. So salmon easily qualify among the top 10 energy foods for running.


It is one of the ideal energy foods for running owing to its composition which is rich not only in proteins but also in carbohydrates. If it is used after mixing with chicken or lean meat, it becomes an excellent supplier of slow energy.

Lean Beef;

The iron-rich lean beef is an excellent source of iron and is thus helpful in increasing stamina by preventing fatigue. You can take it in the form of lean beef sandwiches or steaks.

Low Fat Yogurt;

Yogurt is a must for those who exert a lot because they lose calcium from their bones which may cause deterioration. A cup of calcium-rich yogurt supplies you with the calcium content required by your body. Moreover, it is also a rich source of protein so do not worry about a reduction in muscle mass.


It is rightly called the powerhouse of nutrition because of being rich in several nutrients including potassium, fiber, Vitamin C, and phytochemicals which are all very vital for our body.

Besides the above-mentioned energy foods for running, always make sure that you have sufficient water intake to supplement the water loss during exercise in the form of sweating and avoid the risk of dehydration.