Best Grains and Cereals for Runners
Grains and cereals are the primary fuel source for runners, providing sustained energy through complex carbohydrates, fibre and B vitamins.
Oats
The perfect pre-run breakfast providing slow-release energy and soluble fibre.
Per serving (1/2 cup dry (40 g))
156
kcal
6.8 g
protein
26.5 g
carbs
2.8 g
fat
Per 100 g: 389 kcal | 16.9 gprotein | 66.3 g carbs | 6.9 g fat
Benefits for runners
- ✓Sustained energy release
- ✓High in iron and magnesium
- ✓Soluble fibre supports gut health
Key nutrients
Iron 4.7 mg, Potassium 429 mg, Magnesium 177 mg, Zinc 4 mg, Fibre 10.6 g
Brown Rice
Whole grain carbohydrate source with more fibre and nutrients than white rice.
Per serving (1 cup cooked (185 g))
207
kcal
4.8 g
protein
43.5 g
carbs
1.7 g
fat
Per 100 g: 112 kcal | 2.6 gprotein | 23.5 g carbs | 0.9 g fat
Benefits for runners
- ✓Complex carbs for glycogen
- ✓More nutrients than white rice
- ✓Good magnesium source
Key nutrients
Magnesium 44 mg
Quinoa
Complete protein grain with all essential amino acids, iron and magnesium.
Per serving (1 cup cooked (185 g))
222
kcal
8.1 g
protein
39.4 g
carbs
3.5 g
fat
Per 100 g: 120 kcal | 4.4 gprotein | 21.3 g carbs | 1.9 g fat
Benefits for runners
- ✓Complete plant protein
- ✓Rich in iron and magnesium
- ✓Gluten-free alternative
Key nutrients
Iron 1.5 mg, Potassium 172 mg, Magnesium 64 mg, Zinc 1.1 mg, Fibre 2.8 g
Wholemeal Bread
Convenient carbohydrate source with fibre, iron and B vitamins.
Per serving (1 slice (36 g))
89
kcal
4.7 g
protein
14.9 g
carbs
1.2 g
fat
Per 100 g: 247 kcal | 13 gprotein | 41.3 g carbs | 3.4 g fat
Benefits for runners
- ✓Quick and convenient fuel
- ✓Good iron and zinc source
- ✓Higher fibre than white bread
Key nutrients
Iron 2.5 mg, Potassium 254 mg, Magnesium 75 mg, Zinc 1.8 mg, Fibre 6.8 g
Pasta
Classic carb-loading fuel with a moderate glycaemic index for sustained energy.
Per serving (1 cup cooked (180 g))
236
kcal
9 g
protein
45 g
carbs
2 g
fat
Per 100 g: 131 kcal | 5 gprotein | 25 g carbs | 1.1 g fat
Benefits for runners
- ✓Excellent carb-loading food
- ✓Easy to digest
- ✓Moderate GI for steady energy
Key nutrients
Iron 1.3 mg
Granola
Energy-dense mix of oats, nuts and seeds for a calorie-rich pre-run breakfast.
Per serving (1 small bowl (45 g))
212
kcal
4.7 g
protein
28.8 g
carbs
8.7 g
fat
Per 100 g: 471 kcal | 10.5 gprotein | 64 g carbs | 19.4 g fat
Benefits for runners
- ✓Calorie-dense for high mileage
- ✓Mix of carbs, fats and protein
- ✓Good iron and magnesium
Key nutrients
Iron 3.5 mg, Potassium 300 mg, Magnesium 90 mg, Zinc 2.5 mg, Fibre 5 g
Nutrition products for runners
Quality nutrition makes a measurable difference to your training and recovery. These are our top picks.
SiS Go Energy Gels
Fast-absorbing energy gels for pre-run and mid-run fuelling. One of the most popular choices among UK runners.
View on AmazonMaurten Gel 100
Premium hydrogel technology used by elite marathon runners. Easier on the stomach than traditional gels.
View on AmazonPrecision Hydration
Electrolyte drink mix tailored to different sweat rates. Helps maintain performance in longer sessions.
View on AmazonFrequently asked questions about grains for runners
Is pasta good for runners?
Pasta is one of the best pre-run and carb-loading foods for runners. It provides easily digestible complex carbohydrates that top up glycogen stores before races and long runs.
Should runners eat oats before running?
Oats are an excellent pre-run breakfast. They release energy slowly, keeping blood sugar stable during your run. Eat them 2-3 hours before running for best results.
Is quinoa better than rice for runners?
Quinoa has more protein and a broader micronutrient profile than white rice, including iron and magnesium. Both are good choices - quinoa edges ahead for recovery meals.