The best pre-run food should be high in carbs, moderate in protein, and low in fat and fibre. You should also eat the right portions at the right time to stay energised and comfortable while running.

Let’s discuss all the factors mentioned so you can easily design your pre-run meals or snacks with foods you enjoy.

Table of Contents

What Foods to Eat Before Running

Here are some food items to include in your pre-run meal or snack:

  • Bananas are good sources of energy. They also contain potassium and antioxidants that help protect muscles from cramps. Orange and blueberries are also good fruit alternatives.
  • Oats have slow-release carbs, which keep you full and energised longer.
  • Multigrain bread is a good alternative for oats if you need slow-release carbohydrates.
  • Yogurt provides a good balance of protein and carbohydrates. It is also a source of calcium for bone health and contains probiotics that promote a healthy gut. Soy, rice, and coconut milk yogurt are good options for the lactose intolerant.
  • Eggs are a complete protein source with all nine amino acids present.
  • Almond or peanut butter contains healthy fats, protein, and carbohydrates. They also have vitamin E, iron, calcium, and potassium.
  • Nuts and avocados are good sources of healthy fats for long-lasting energy.

Ideally, eat a pre-run meal or snack with a 4:1 carb-to-protein ratio. Avoid too much fat and fibre because these take time to digest, potentially affecting your running performance.

When to Eat a Pre-Run Meal or Snack

When choosing to eat a meal or light snack before running, consider the duration and intensity of your activity.

Eat a pre-run meal when:
You are a runner participating in distance running events like a 10-kilometer run, half marathon, or full marathon.
You have 3 to 4 hours before the running event.

A pre-run meal provides sufficient energy to fuel a long run or race. Its high carbohydrate and moderate protein content should keep you satiated without causing discomfort.

Here are some of best pre-run food combinations you can eat as a meal:

  • 2 multigrain toasts + 2 eggs + fruit smoothie with milk and nut butter
  • oats or muesli + yogurt + fruit + milk
  • 2 toasts with jelly + scrambled egg + banana
  • Greek yoghurt + granola + honey
  • 2 toasts + mashed avocado + poached or boiled egg

Eat a pre-run snack when:
You are a runner preparing to run for more than 60 minutes.
You have 30 to 60 minutes before the running activity.

A pre-run snack contains fewer calories than a pre-run meal. However, it still provides optimal energy for your activity while controlling hunger.

Here are some of the best pre-run food you can enjoy as a snack:

  • a piece of fruit (e.g. banana, apple, orange)
  • a few crackers with cheese
  • half a sports energy bar or half-cup cereal
  • half bagel with peanut butter
  • handful of nuts or dried fruit

What Foods to Avoid Before Running

Generally, avoid high-fat, high-fibre, spicy, and sugary foods, as these can trigger gastrointestinal issues like gas, bloating, and stomach cramps. Here are some examples:

  • High-fat foods: deep-fried items, creamy sauces, burgers
  • High-fibre foods: beans, cruciferous vegetables, whole grains
  • Spicy foods: curry, Mexican food, spicy chicken wings
  • Sugary foods: energy drinks, sodas, protein bars, packaged snacks
  • Alcohol and caffeine-heavy drinks

It’s also best to avoid eating new foods the morning or night before your run.

Is It Okay to Run with an Empty Stomach?

Training or exercising on an empty stomach is known as fasted workouts. The concept behind this idea is that the body uses stored fat for energy when exercising in a fasted state.

According to the Australian Institute of Fitness, fasted workouts have pros and cons. These may enhance fat burn and metabolism and improve blood sugar regulation. On the other hand, training without food intake may also lead to poor performance, muscle loss, and higher injury risk.

Not everyone feels comfortable running after having a snack or meal. However, others may find that fasted workouts negatively affect their performance and recovery.

You could experiment with either approach, then listen to your body to see what works. Choose the one that helps you perform and keeps you healthy.

Final Thoughts

Pre-workout nutrition strategy is an essential component of any physical activity, including running. It’s hard to perform your best when you do not have enough energy to support it.

So, find time to identify how certain food items or combinations affect your body. Then, create the ultimate performance plate that will make you feel good while running, regardless of duration or intensity.

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