What to Eat Before Your Runs:
Fueling for Energy and Performance
A few weeks ago, one of my new run coaching clients, who had just leveled-up to running 4-5 days a week, asked me a great question:
It’s a fantastic question—one that many runners, from beginners to experienced athletes, often overlook. Nutrition plays a crucial role in how you feel during your run, how well you recover, and how much energy you have throughout the day.
So, if you’ve ever wondered what to eat before your runs to power your performance and avoid mid-run fatigue, here’s my advice.
Why Pre-Run Nutrition Matters
What you eat before a run directly affects your performance, endurance, and recovery. The goal of pre-run fueling is to:
✅ Maintain stable blood sugar levels to prevent early fatigue.
✅ Provide sustained energy from easy-to-digest
Fueling your body properly before your weekday runs is essential for optimal performance and recovery.
Consuming the right nutrients at the right times can make a significant difference in how you feel and perform during your runs.
According to Dr. Stacy Sims, an exercise physiologist and nutrition scientist, "Ideally, you are eating a balanced meal 2-3 hours before exercise, but if you are training early in the morning, even 150 calories of protein and carbs will help."
What to Eat Before a Run
The ideal pre-run meal or snack should be rich in carbohydrates for quick energy, include some protein for muscle support, and be low in fiber and fat to minimize gastrointestinal discomfort.
Here are some suggestions:
Banana with Peanut Butter: A banana provides easily digestible carbs, while a tablespoon of peanut butter adds protein and healthy fats.
Oatmeal with Fruit: A small bowl of oatmeal topped with berries or sliced banana offers sustained energy from complex carbs and natural sugars.
Whole Grain Toast with Avocado: Whole grain toast gives you complex carbohydrates, and mashed avocado adds healthy fats and a bit of protein.
Timing Your Pre-Run Nutrition
The timing of your pre-run meal or snack is crucial:
2-3 Hours Before Running: Consume a balanced meal containing carbohydrates, protein, and fats.
30-60 Minutes Before Running: Opt for a light snack that's easy to digest, focusing mainly on carbohydrates.
Remember, individual tolerance varies, so it's important to experiment with different foods and timing to see what works best for you.
As Dr. Sims advises, even a small intake of 150 calories from protein and carbs before early morning runs can be beneficial.
Foods to Avoid Before Running
To prevent discomfort during your run, it's advisable to avoid:
High-Fiber Foods: Such as beans, lentils, and certain vegetables, which can cause bloating and gas.
High-Fat Foods: Like fried foods or heavy creams, which take longer to digest and may lead to sluggishness.
Sugary Snacks: Candies or sugary cereals can cause a rapid spike in blood sugar followed by a crash, leading to fatigue.
By paying attention to your pre-run nutrition, you can enhance your running experience, improve performance, and support your overall health.
Listen to your body, and find the fueling strategy that best suits your needs.
Happy running!!
Remember, how you fuel your run matters!
Keep running, keep having fun,
Dayna - your fav. Exercise Physiologist
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