Endurance Nutrition for Indian Runners and Cyclists

Running and cycling have grown a lot in India over the past decade. Half marathons in Mumbai, Bengaluru, Delhi and Chennai draw big crowds, and long-distance cycling groups exist in most cities. Most sports nutrition advice, however, is written for Western foods, and it is not always clear how to apply it to an Indian kitchen.

This guide is for Indian runners and cyclists who train regularly, whether for a 10K, a half marathon or a long ride, and want to fuel with food from Indian markets and kitchens. Numbers are approximate, and needs differ from person to person.

The Energy Demands of Endurance Exercise

Endurance exercise, running or cycling at moderate-to-high intensity for 60 minutes or more, burns a lot of calories and uses up glycogen (stored carbohydrate in muscles and liver). That is the basis of endurance nutrition.

Rough energy use per hour, which varies with body size, pace and terrain:

• Running at a steady pace: roughly 600 to 700 kcal an hour for a 70 kg person
• Cycling at moderate to vigorous effort: roughly 500 to 650 kcal an hour

The body stores a limited amount of glycogen, enough for roughly 90 to 120 minutes of hard effort. Running out is what runners call "hitting the wall".

The nutritional priorities for endurance athletes are: adequate carbohydrate to maintain glycogen stores, sufficient protein for muscle repair and adaptation, optimal hydration and electrolyte balance, strategic timing of nutrients around training, and enough iron, vitamin D and B12, which are common gaps in India.

Carbohydrate: The Primary Fuel

Indian food is already carbohydrate-centred, which suits endurance sport. What matters is the type and timing of those carbohydrates.

Daily carbohydrate requirements: Sports nutrition guidelines suggest roughly 5 to 10 g of carbohydrate per kg of body weight a day, depending on training volume, with the higher end for very heavy training. For most recreational runners the lower and middle part of that range is enough, and it is quite doable with Indian meals.

Best Indian endurance carbohydrate sources:

Rice, easy to digest and low in fibre, which is useful around hard sessions. Rice with dal and vegetables is a good post-training meal.

Banana. A classic sports snack. It is easy to carry and gives quick carbohydrate and some potassium. Many people have one 30 to 60 minutes before a long run, or pieces of it during runs over 90 minutes.

Dates (khajoor), energy-dense, easy to carry and mostly carbohydrate. Many Indian runners use dates as in-run fuel instead of imported gels.

Chikki (peanut brittle with jaggery), a traditional snack. Jaggery gives quick carbohydrate and peanuts give some fat and protein. A small piece of homemade chikki works as mid-ride fuel.

Boiled potato with salt, a simple option for cyclists. Small boiled potatoes with a pinch of salt give carbohydrate and sodium in a form that is easy to eat on a ride.

Poha, flattened rice is easy to digest and works as a pre-workout meal about 2 hours before training. Poha with peanuts and lemon gives carbohydrate, some protein and vitamin C.

Idli, a good pre-training food: soft, easy to digest, mostly carbohydrate and low in fat. Two to three idlis with a little chutney about 2 hours before a run is a common combination.

Adjusting Carbohydrates to the Day

Not every training day needs the same amount of carbohydrate. Eating more on big days and less on easy days is a common approach.

Hard days: Long runs (over 90 minutes), intense speed work or race days. Have enough rice, roti, banana and starchy vegetables.

Moderate days: Easy or medium runs and moderate cycling. Normal Indian meals.

Rest days: Slightly smaller rice and roti portions, with more vegetables and protein (dal, paneer, eggs). Do not cut food too far, since under-fuelling hurts recovery.

Pre-Run and Pre-Ride Nutrition

2-3 hours before: A full meal with carbohydrate, moderate protein and not too much fat or fibre, so it settles before you start.

• Idli sambar (2-3 idlis, minimal oil) with coconut chutney
• Poha (plain or with peanuts) with chaas
• Rice with dal (small portion), minimal sabzi
• Roti (2) with banana and peanut butter

30-60 minutes before: Small, easily digestible carbohydrate snack if needed:

• One or two bananas
• Three to four dates
• One slice toast with jam
• Small piece of homemade chikki

For early morning training: Many Indian runners train before sunrise for comfort in the heat. Pre-workout eating options for 5 AM runs: one to two bananas or 3-4 dates 30 minutes before (enough for runs under 90 minutes). For runs over 90 minutes, wake 2 hours early and have a small proper meal (2 idlis or a bowl of oats).

During-Run Nutrition (Runs Over 60-90 Minutes)

For runs over about 90 minutes, taking in carbohydrate during the run helps most people. Sports guidelines commonly suggest roughly 30 to 60 g an hour, and it is best to practise in training, not on race day.

Indian in-run fuel options:

• Dates, easy to carry in a small zip-lock bag
• Banana pieces
• Homemade jaggery water (one teaspoon jaggery dissolved in 500 ml water with a pinch of salt and lemon)
• Commercial energy gels or chews if preferred (available at Indian running events and online)
• Thin rice kanji with a little sugar and salt, for long runs

Hydration and Electrolytes: The Indian Climate Challenge

Running and cycling in Indian heat and humidity can mean heavy sweating, and sweat rates vary a lot from person to person. Hot, humid conditions raise the need for fluid and salt.

Sweat contains sodium and other salts. Drinking large amounts of plain water over several hours without any salt can lead to low blood sodium, which is rare but serious. For long sessions in heat, include some salt through food or a drink, and drink to thirst, not far beyond it.

Indian electrolyte solutions:

• ORS (Oral Rehydration Solution). A standard rehydration product. Keep sachets in your kit for after long runs.
• Nimbu paani with salt and sugar, a homemade sports drink: 500 ml water, juice of half a lemon, a pinch of salt and a teaspoon of jaggery or sugar.
• Coconut water, a good source of potassium, nice after a run.
• Chaas with extra salt, a traditional recovery drink with a little protein and salt.

Post-Training Recovery Nutrition: The Indian Advantage

Eating a mix of carbohydrate and protein within an hour or two of a hard session helps recovery. Indian meals already do this well.

Aim: a meal with carbohydrate and a decent serving of protein soon after hard training.

Ideal Indian post-workout meals:

• Rice with dal and paneer, complete recovery meal with carbohydrate and protein
• Roti with eggs and dal, well-balanced
• Curd rice with a protein source
• Banana + a glass of chaas immediately post-run (quick and easy), followed by a proper meal within 2 hours

Iron: The Indian Endurance Athlete's Hidden Problem

Low iron is common among Indian women and also affects many athletes, and it can make training feel much harder. Iron is needed to carry oxygen in the blood and muscles.

Heavy training can increase iron loss, and vegetarian diets with little iron-rich food add to the risk.

If you train hard and feel unusually tired, ask your doctor about an iron and ferritin test, and do not take iron tablets without one. Dietary strategies from our iron deficiency guide apply directly with the added urgency of athletic iron demands.

For more on general sports nutrition for Indian athletes, see our comprehensive sports nutrition guide and our post on post-workout recovery meals.

Sources: Indian Food Composition Tables 2017 (ICMR-NIN); ICMR-NIN Dietary Guidelines for Indians; American College of Sports Medicine and IOC consensus statements on sports nutrition. Figures are approximate.

FAQ

What should I eat before a long run in India?

A meal of idli, poha or rice with dal about 2 to 3 hours before, kept low in fat and fibre. For early runs, a banana or a few dates is enough for runs under about 90 minutes.

Do I need to eat during a run?

For runs over about 90 minutes, most people do better with some carbohydrate, such as dates, banana or jaggery water. Try it in training first.

Is plain water enough for long runs in Indian heat?

For short runs, yes. For several hours of heavy sweating, add some salt through nimbu paani, ORS, chaas or coconut water.

Why is iron important for runners?

Iron carries oxygen to your muscles, and low iron can make runs feel heavy. Ask your doctor for a test before taking supplements.