Runner Nutrition Q&A for Marathon Season

As excitement builds for the Novant Health Charlotte Marathon happening in November, thousands of runners are putting the finishing touches on their training. While the miles matter, so does what goes on your plate. Smart nutrition before and after a run can help support energy, recovery, and overall performance.

Whether you're preparing for your first 5K or tackling 26.2 miles, here are answers to some of the most common nutrition questions runners ask.

Q: Is fruit enough for post-run recovery?

A: Fruit is one of the best places to start after a run because your body is looking for carbohydrates to replenish the glycogen, or stored energy, you just used. But if you really want to support muscle recovery, pair that fruit with a source of protein.

Current sports nutrition research continues to support combining carbohydrates with about 20 to 30 grams of high-quality protein after endurance exercise to promote muscle repair and replenish energy stores. While the old idea of a narrow "30-minute recovery window" has softened, eating a balanced snack or meal within a couple of hours after your workout is still a smart strategy.

Some of my favorite fruit + protein combinations include:

Fresh pineapple with Greek yogurt

A banana blended into a smoothie with milk or soy milk

Apple slices with peanut butter

Cottage cheese topped with berries

These options are simple, affordable, and provide carbohydrates, protein, vitamins, minerals, and hydration.

Q: What should I eat the morning of the race?

A: The golden rule is simple: don't experiment on race morning.

Stick with foods you've practiced during training. Your digestive system deserves training just as much as your legs. Foods that are familiar, easy to digest, and rich in carbohydrates are your best bet.

Bananas remain a favorite because they're portable, naturally sweet, and provide carbohydrates your muscles can use for fuel. Eating a banana about 30 to 60 minutes before your race works well for many runners, especially when paired with something like toast or oatmeal if you need additional fuel.

The Academy of Nutrition and Dietetics and the American College of Sports Medicine continue to recommend carbohydrate-rich foods before endurance events to help maximize energy availability and support performance.

Try this from Dole: Protein Power Mango & Coconut Overnight Oats

Q: Are bananas really a good source of potassium?

A: One medium banana contains about 422 milligrams of potassium, which is approximately 9% of the Daily Value.

Potassium is an electrolyte that helps support normal muscle function, nerve signaling, and fluid balance. While potassium alone won't prevent muscle cramps, it's an important part of the overall electrolyte balance your body relies on during exercise.

One banana also naturally provide about 27 grams of carbohydrates, making them a convenient source of energy before or after a workout.

It's no surprise bananas have become almost synonymous with the marathon finish line. In fact, Dole is proud to continue supporting the Charlotte Marathon with bananas in 2026, helping runners refuel with one of nature's original sports snacks.

Q: What's one nutrition mistake you see runners make?

A: I think a lot of runners spend months training their legs but forget to train their stomach.

Race day should never be the first time you try a new sports drink, energy gel, electrolyte mix, or breakfast. Use your long training runs to practice exactly how you'll fuel before and during the race.

Think of it as rehearsing your nutrition plan the same way you rehearse your pacing strategy.

By race morning, there should be very few surprises. Knowing what foods sit well and when to eat them can help reduce gastrointestinal discomfort and give you more confidence when the starting gun goes off.

Q: Do I need sports drinks, or is fruit enough?

A: It depends on how long you're running.

For runs under about an hour, water and a balanced diet are usually enough for most recreational runners.

For longer runs or marathon training sessions lasting more than 60 to 90 minutes, sports drinks, gels, or other carbohydrate sources can help maintain energy levels and replace fluids lost through sweat.

After the run, fruit is an excellent recovery food because it provides carbohydrates, water, antioxidants, and important nutrients. Pairing fruit with protein simply makes recovery even more complete.

The Bottom Line

Build your plate around whole foods like fruit, practice your fueling strategy during training, stay hydrated, and remember that sometimes the simplest foods, like a banana, are still some of the best.

Good luck to everyone participating in this year's Charlotte Marathon. We'll be cheering you on every step of the way.

Published August 1, 2026