When it comes to runners’ nutrition, there’s no shortage of confusing, outdated, or flat-out incorrect advice circulating online or within your running group. If you’ve ever wondered why your stomach rebels mid-run, how many gels you really need, or whether you should carb-load before every race, this post will clear it up.
I recently sat down with Kristy Bauman, RD, also known on Instagram as @marathon.nutritionist, to bust the most common running nutrition myths. Kristy works with runners of all levels to improve fueling, reduce GI distress, and build confidence for race day. And let me tell you: her practical, science-driven explanations are exactly what most runners need.
Here’s everything we covered, and the truth behind the biggest myths in the world of runners nutrition.
Myth #1: “Gels cause GI issues.”
Many runners assume GI distress is caused by whatever fuel they take during a run. But as Kristy explained, that’s usually not the case.
“Your stomach is a muscle. Just like you train your legs to run long distances, you have to train your stomach to digest food while running,” Kristy says.
Often, GI issues stem from dehydration, not gels. When you’re dehydrated, blood flow to your gut decreases, making digestion harder.
What to do instead:
Train your gut gradually. Start with half a gel, a few chews, or small amounts of sports drink, and always pair fuel with water. As Kristy puts it, “Your fuel needs fluid to digest.”
Myth #2: “One or two gels are enough for a half or full marathon.”
Both Kristy and I reminisce about severely underfueling with just 1 or 2 gels during our early days of running. Most runners do this, and it’s a problem. Here’s why:
During long runs and races, your body burns through glycogen (stored carbs) quickly. When glycogen runs out, you “hit the wall” because your body is forced to rely on fat as its main fuel source, which is much slower to access.
“Your body is constantly using carbohydrates as its main source of fuel,” Kristy explains. “You have to make sure you’re taking in enough.”
A single gel typically contains only 20–25 grams of carbs. But the recommended intake for endurance athletes is 30–60 grams of carbs per hour.
What to do instead:
Aim to fuel every 30 minutes, not once or twice total. Start fueling early, before you’re tired, because gels take about 15–20 minutes to hit your bloodstream.
Myth #3: “You don’t need electrolytes—just drink water.”
You’re probably under-fueling if water is the only thing in your bottles on a long run.
Hydration isn’t just about water. It’s about maintaining the right balance of fluids and electrolytes.
“When you sweat, you lose sodium,” Kristy says. “If you only drink water, you can experience similar symptoms to dehydration because your body needs that balance.”
What to do instead:
Most runners need 300–600 mg of sodium per hour, depending on sweat rate and duration. Sports drinks, electrolyte powders, salt capsules, or sodium-rich gels can help you hit the target.
Myth #4: “Protein is the most important macronutrient for runners.”
Protein gets so much hype these days that entire grocery store aisles are filled with “protein-added” products. But for endurance athletes, carbs are still the #1 fuel source.
Kristy sees many runners unintentionally displace carbs because they’re hyper-focused on hitting high protein goals.
What to do instead:
Balance is key. After a workout, aim for 20 grams of protein and 60 grams of carbohydrates—a 3:1 ratio for optimal recovery. (See this list of plant-based examples.) If solid food isn’t appealing, try chocolate milk, a smoothie with oats, or a drinkable yogurt.
Myth #5: “Carb loading is necessary for every race.”
You do not need to carb-load for every 5K, 10K, or even every half-marathon.
“I encourage people to think about their goal for the race,” Kristy says. “Not everyone needs to carb-load—especially for a half.”
Carb loading is a great strategy for full marathons, heavy training blocks, or A-goal races—but for casual or lower-intensity events, your normal eating patterns might be enough.
What to do instead:
For most half marathons: focus on balanced meals with slightly more carbs. For full marathons or PR attempts: start a structured carb load 1–2 days out, including liquid carbs (juice, sports drink) to reduce discomfort.
Myth #6: “Running fasted helps you burn more fat.”
Morning runners often head out the door with nothing in their stomachs. But fasted running isn’t the fat-burning hack people think it is.
“By morning, a lot of your glycogen is used up,” Kristy explains. “If you run with low fuel, you run the risk of your body breaking down protein, aka muscle, for energy.”
Fasted running can impair performance, slow recovery, and increase injury risk, especially for women.
What to do instead:
Eat something—anything—before you run. Quick, easy options include:
- Graham crackers
- A handful of raisins
- Applesauce pouches
- A slice of toast with jelly
- Dried mango
- Half a granola bar
As Kristy puts it: “A few bites are better than nothing.”
Myth #7: “If you’re not hungry after a run, you don’t need to eat.”
This one trips up many runners. It’s normal not to feel hungry right after a hard run—but delaying nutrition can lead to overeating later and slower recovery.
“You might feel ravenous by the end of the day and grab anything in sight,” Kristy notes. “That’s your body catching up.”
What to do instead:
If solid food feels unappealing, sip calories:
- Smoothies
- Chocolate milk
- Drinkable yogurt
- Sports drink + a banana
- No-Bake Oatmeal Peanut Butter Energy Bites
Your muscles are primed to absorb nutrients within 30–60 minutes, so take advantage of that window.
Final Thoughts: Mastering Runner’s Nutrition Is a Game-Changer
So much of running performance comes down to consistent, intentional fueling, not restriction, “toughing it out,” or magic supplements.
As Kristy reminds us:
“Sports nutrition is different than regular nutrition. Runners need to think about carbs, hydration, and timing in a different way to feel and perform their best.”
Whether you’re training for your first half-marathon or chasing a marathon PR, taking the time to understand runners’ nutrition will help you feel better, recover faster, and enjoy your running more.
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