Knowing what to eat before a run can help you feel energized and crush your workout! Eat the right foods and you’ll be feeling great. Eat the wrong foods and you might be running to find the nearest bathroom or struggle to complete your run.
I’m Sarah, a sports dietitian and runner, and I will explain what you should eat before a run and why, and share a list of food ideas to choose from. All this is summarized for you nicely in this free PDF guide. If you want more personalized guidance, click here to check if your insurance covers meeting with a dietitian and I can help you meet your goals!
TL; DR: What to Eat Before a Run?
The best fuel is carbs because it is your body’s preferred energy source. Eating carbs before running allows your body to work at a higher intensity for longer. Give your body the fuel it needs to perform its best by eating carbs!
If you eat right before your run (within 30-60 minutes), then you want to eat a high carb snack. Some protein is okay, but avoid fat and fiber as they take a long time to digest and might not sit well eaten too close before a run.
When you eat a few hours before your run, then you want to have a balanced meal that includes a good amount of carbs, protein, and some fat. As it gets closer to your run, you may want to have a high carb snack.
What Type of Carbs Are Best to Eat Before a Run?
You want to eat carbs that are digested quickly. Meaning that this is when you don’t want high fiber foods. Fiber is great for the body, just not when eaten right before running because it takes longer to digest. You want the fuel from the carbs right away so you want simple carbs, like bagels, graham crackers, apple sauce, and bananas.
If you aren’t used to eating before running or have tried in the past and it didn’t go well, then start small. It can be as little as a few bites of a graham cracker or piece of toast. This helps your body to adjust to eating and you can eat more as you tolerate it.
Fueling Runs <60 Minutes
A short, easy 30-minute run might feel fine without eating beforehand. However, it never hurts to eat a snack to make sure you have carbs for fuel and to prevent hunger pangs. Eating carbs can help you run at higher intensity for longer.
For runs less than 60 minutes, you want to aim to eat about 25 grams of carbs within 30-60 minutes of running. The focus is carbs, but if you prefer to add a little protein, like a little peanut butter on toast, you can if you tolerate it. You just want to avoid high fat and high fiber foods since they take longer to digest.
Examples of 25 grams of carbs:
- 2 graham cracker sheets
- 2 apple sauce/fruit pouches
- Half a bagel
- Large piece of toast
- Banana
- Oatmeal (1/2 cup dry oats)
- 2-3 dates
- 1 serving of dried mango
- Smoothie made with a cup of fruit and milk or milk alternative
- 8 oz of fruit juice
- 1 medium potato (roast or bake it)
- Chocolate Banana Oat Muffin
- Healthy Oat Matcha Muffin
- Easy Pumpkin Blender Muffin
Fueling Runs >60 Minutes
Longer runs need more carbs to keep you going strong. You also need more time to digest. Adding some protein helps stabilize your blood sugars and can minimize muscle breakdown. As little as 5 to 10 grams of protein provides these benefits.
You want to aim to eat 50-90 grams of carbs (or if you want to get precise, 1-4 grams/kilogram bodyweight) 1-3 hours before you run. The amount might depend on what makes you feel your best and the time depends on how long it takes you to digest to run comfortably.
Examples of >50 grams of carbs:
- Bagel and egg sandwich
- Oatmeal with peanut butter, banana, and maple syrup
- Yogurt with fruit and granola or dry cereal
- Peanut butter pretzels and dried fruit
- Eggs and a big serving of roasted potatoes
- 4 graham crackers with peanut butter
- Big smoothie made with fruit, fruit juice, and Greek yogurt
- Peanut butter and jelly sandwich using thick bread
- Turkey sandwich with a cup of juice
- Pancakes with maple syrup and fruit
- Rice with sunny side up eggs
- Pasta with tomato sauce
Use your pre-long run meals as practice for race day. Test out what you eat before a run to find a meal that makes you feel good during your long runs. Make this your go-to race day meal. It’s best to avoid new foods on race day.
What If You Run Later in the Day?
The meal closest to your run might need to be adjusted depending on how much time you will have to digest before running. If you eat lunch at 12pm and don’t run until 4pm, then you can likely tolerate a balanced meal with carbs, protein, and fat. You’ll likely want to have a high carb snack from the 25-gram carb list around 3pm.
If you eat lunch at 12pm and plan to run at 2pm, then you would probably feel better with a meal from the >50-gram carb list. Focusing on carbs and some protein, while limiting fat and fiber. Eat a more balanced meal after your run.
Foods to Avoid Eating Before a Run
Some people have strong stomachs and can eat anything before running, but if that is not you then you want to avoid these types of foods:
- High fiber: fiber takes longer to digest and can cause gas. Check the nutrition facts labels on protein bars for the amount of fiber since many add extra fiber. More than 5 grams might be an issue.
- High fat: fat digests slowly and can feel like food is just sitting in your stomach while running. Save the avocado for your post-run meal.
- Spicy: if you don’t tolerate spice well, then don’t eat spicy foods before running.
Key Takeaways for What to Eat Before a Run
Here are the key points I want you to remember regarding what to eat before a run:
- Fueling Runs <60 minutes: eat 25 grams of carbs 30-60 minutes before running. Great options include 2 graham crackers, 2-3 dates, 2 applesauce pouches, oatmeal, or a banana.
- Fueling Runs >60 minutes: eat 50-90 grams of carbs 1-3 hours before running. A little protein here is okay and might be beneficial. Great options include a bagel and egg sandwich, oatmeal with banana and peanut butter, peanut butter pretzels and dried fruit.
Get your free PDF guide on what to eat before running here!
Want to know what to eat after a run? Check out this post.
Most insurance plans now cover visits with a dietitian. Click here to see if you can meet with me for free!
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.
