Why Runners Can't Trust Hunger Cues for Fueling
HEALTH & NUTRITION
Why Runners Can’t Always Rely on Hunger Cues to Fuel Properly
As runners, we’re often told to “listen to our bodies.” While that advice is helpful in many ways, when it comes to fueling, it’s not always reliable. Hunger cues are an important signal, but they can be blunted by factors like stress hormones, intense training, and even the type of food we eat.
If you’re training for a half marathon or longer, you can’t assume that your body will always tell you when to eat to support the demands of training. Proper fueling is essential for performance, recovery, and long-term health. Let’s break down why hunger cues aren’t always reliable and how you can ensure you’re eating enough to support your training.
Stress Hormones Can Suppress Hunger
Running—especially long or intense sessions—triggers the release of stress hormones like cortisol and adrenaline. These hormones can suppress hunger, making it easy to skip meals or under-eat, even when your body desperately needs fuel.
This is why you might finish a hard workout or long run and feel like food is the last thing you want. But skipping post-run nutrition can delay recovery and set you up for fatigue, muscle breakdown, and poor performance in future runs.
Pre-Run Fuel: Eat Even If You’re Not Hungry
It’s common for runners to wake up without an appetite, but running on an empty stomach can lead to low energy, muscle breakdown, and increased cortisol levels. Even if you’re not hungry, eating something before a run—especially if it’s longer than an hour—will improve your endurance and prevent energy crashes.
What to eat:
A banana with peanut butter and sports drink
A slice of toast with honey and a handful of nuts
A small smoothie made with sweetened nut milk, dates, and a banana
Energy chews or sports drinks for early morning runners who can’t stomach solid food
Intra-Run Fuel: A Must for Runs Over 75 Minutes
Once you’re running for more than 75 minutes, your body needs fuel to maintain endurance and prevent bonking. Even if you don’t feel hungry, your glycogen stores are depleting, and your muscles need carbohydrates to keep going.
Aim for 30-90g of carbohydrates per hour for runs over 75 minutes. This could come from:
Energy gels
Sports drinks
Chews or gummies
Gummy candy
Dried fruit
Don’t wait until you feel exhausted—by then, it’s too late. Start fueling early and consistently.
Post-Run Nutrition: Eat Even With a Poor Appetite
After a long or hard run, your body is in recovery mode. Your muscles need carbohydrates to replenish glycogen and protein to repair damage. But because of stress hormones, you might not feel hungry right away.
Skipping post-run nutrition can prolong muscle soreness, increase injury risk, and leave you feeling drained later in the day.
What to eat within 30-60 minutes post-run:
A smoothie with fruit, protein, and Greek yogurt and milk
A sandwich with turkey and avocado and a side of pretzels
Greek yogurt with granola and honey and fruit
Eat Every 3 Hours to Support Training
When training for a half marathon or longer, your body needs a steady stream of nutrients—even if your appetite is low. Eating every 3-4 hours ensures you’re getting enough calories to fuel your training and prevent under-fueling, which can lead to fatigue, poor recovery, and even hormonal imbalances.
If you struggle with appetite, focus on calorie-dense foods like:
Nuts and nut butters
Full-fat dairy
Dried fruit
Smoothies
Avocado and olive oil
The Bottom Line
Hunger isn’t always a reliable guide for runners. Stress hormones, long runs, and training intensity can all suppress appetite, making it easy to under-eat. But fueling consistently—before, during, and after runs, as well as every few hours throughout the day—will support your energy, performance, and recovery.
If you’re serious about your training, don’t wait until you feel hungry to eat. Proactively fueling will keep you strong, energized, and ready to crush your runs!
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