What to Eat Before a Run (and What Foods to Avoid)
Medically reviewed by Aviv Joshua, MSMedically reviewed by Aviv Joshua, MSPreparation is vital for runners of any skill level. Whether you're on a couch-to-5K plan or training for a half marathon, properly fueling your body with the right foods before a run can help minimize fatigue and speed up recovery. On the other hand, eating the wrong foods or not eating anything before running can cause stomach cramps or lead you to "hit a wall"—when energy levels plummet.This article covers guidelines for fueling your runs, including the ideal foods for meals and snacks before you get jogging.
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What to Eat for a Pre-Run MealA pre-run meal doesn't need to be a huge plate of food, but it should provide a balance of nutrients to fuel your performance.Some examples of nutritionally balanced pre-run meals include:Oatmeal with berries: A bowl of oatmeal topped with fresh or dried berries is an excellent source of slow-digesting carbohydrates (carbs) and antioxidants.Greek yogurt with honey and granola: Greek yogurt offers protein, while honey and granola provide easily digestible carbs and some fiber.Toast with avocado and egg: Whole grain toast topped with mashed avocado and a boiled or poached egg offers a balanced mix of carbs, protein, and healthy fats.Bagel with nut butter: Half a whole grain bagel spread with almond or peanut butter is a satisfying choice that provides lasting energy.Do You Need a Pre-Run Meal?Whether you need a pre-run meal depends on how you feel before a run, the last time you ate, and how long and intense you plan to run.For shorter runs, like those lasting under an hour, you may not need a full meal beforehand. In this case, you might be okay relying on your body's stored glycogen (sugar) for energy. For example, some people like to get up early and head out for a 20-minute run. They feel better without sitting down for a meal first.For lengthier or more intense runs (like if you're doing speedwork or hill climbs), eating a more intentionally balanced meal beforehand can help sustain your energy levels and improve your performance. It's best to plan for fueling your longer runs. Eat a meal 1-3 hours before running to ensure proper digestion.What to Eat for a Pre-Run SnackIdeal pre-run snacks are high in easily digestible carbohydrates with a small amount of protein and/or healthy fat to stabilize blood sugar levels.Some examples of pre-run snacks include:Half a banana with half a granola barA handful of dried fruit and nutsA piece of whole-grain toast with jamOne to two pitted dates stuffed with nut butterA few crackers with cheeseApple slices with a spoonful of almond butterA small Greek yogurt cup with a handful of pretzelsDo You Need a Pre-Run Snack?Eating a pre-run snack can help you maintain energy levels during your workout and prevent shakiness and hunger mid-run.While a full meal might be overkill for a shorter or less intense run, a lighter snack can fuel your body quickly. Eating a snack 30-60 minutes before your run can help prevent fatigue and improve performance without making you feel too full, bloated, or crampy.Foods to Avoid Before RunningAvoid foods that are more likely to trigger digestive issues and discomfort that could result in cutting your run short. This generally includes high-fat and high-fiber foods or large meals when you don't have enough time to allow it to digest fully.Examples of foods to avoid before running include:High-fat foods: Fried items and creamy sauces can slow digestion and cause stomach upset.High-fiber foods: Beans, cruciferous vegetables, and whole grains might lead to gas and bloating.Dairy products: These foods can cause an upset stomach, especially in people who are lactose intolerant.Sugary snacks and drinks: While these can provide a quick energy boost, they can also trigger a rapid crash in blood sugar and energy.Spicy foods: These foods can trigger heartburn or indigestion in some people.Sticking to easily digestible, balanced snacks that aren't too large and don't make you feel heavy or bloated will help you run more comfortably and efficiently.How Long to Wait to Run After EatingWaiting for a period between eating and running allows your body enough time to digest the food, reducing your risk of stomach cramps, nausea, gas, or bloating while running. How much you eat dictates how long to wait:After a full meal: 1-3 hoursAfter a light snack: At least 30 minutesEveryone's body is different, so finding what works best for you requires trial and error. Experimenting with various foods, combinations, and eating times is essential to finding what feels best on your run.Intra-Run Snack Ideas for Distance RunningIf you're a long-distance runner, it's vital to consider how you can replenish your body's fuel stores during your run without causing discomfort or making your run shorter than you hoped. Mid-run fuel can provide the necessary boost when your stores are waning.Many people turn to the following options for mid-run fuel:Energy gels, chews, or bars: These products are designed for distance athletes, as they offer a concentrated source of carbs for quicker fuelDried fruits: Dried fruits, like banana chips, are lightweight and provide natural sugars and potassium to help prevent muscle crampsSports drinks or electrolyte tablets in your water: These options can help replenish lost electrolytes and provide quick-acting carbs.Choosing portable and easily digestible options is essential as you probably don't want to carry anything large or stop for too long to eat it. Keeping your energy levels stable is critical to maintaining your performance and preventing fatigue.Find What Works Best for YouRegarding pre-, intra-, and post-run fueling, every runner's digestive system and energy needs are unique. What works for your running mate may not work for you.Trying various snacks, food combinations, and timing strategies can help you identify the optimal combination to enhance performance and minimize discomfort during your runs. Start by incorporating different types of carbohydrates, proteins, and fats into your diet and paying attention to how your body responds.If you notice that different foods affect your body, energy, and performance, keeping a food journal for a period can help you identify the best (and worst) food choices to support your runs.SummaryRunning is a great way to exercise your body and mind. It's also much more than simply moving your legs. Regardless of your run duration or intensity, nutrition is vital in supporting your energy and comfort. Take some time to figure out how certain foods, nutrient combinations, and meal and snack timing affect how you feel and how well you can perform. There's no one best way for everyone, so find a few options that work well for you and get moving. Read the original article on Verywell Health.
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