What’s Good To Eat Before Running

When it comes to running, fueling your body with the right foods is essential for optimal performance. As an avid runner myself, I have experimented with various pre-run meals and snacks to find what works best for me. In this article, I will share some insights on what’s good to eat before running based on my personal experience and research.

Importance of Pre-Run Nutrition

Before we dive into the specifics, let’s discuss why pre-run nutrition matters. The food you consume before a run serves as the energy source for your muscles and helps maintain blood sugar levels. A well-balanced pre-run meal can prevent fatigue, improve endurance, and enhance overall performance.

Timing is Key

When it comes to eating before a run, timing is crucial. Ideally, you should fuel your body with a pre-run meal or snack about 1-2 hours before your run. This allows enough time for digestion and absorption of nutrients, without causing any discomfort during your run.

Pre-Run Meal Ideas

A pre-run meal should consist of carbohydrates for energy and a moderate amount of protein for muscle repair and maintenance. Here are a few meal ideas that have worked well for me:

  1. Whole wheat toast with peanut butter and sliced bananas
  2. Oatmeal topped with berries and a sprinkle of chia seeds
  3. Greek yogurt with granola and a drizzle of honey
  4. Quinoa salad with grilled chicken and mixed vegetables

Remember to listen to your body and adjust portion sizes based on your individual needs. It’s also important to stay hydrated by drinking water or a sports drink before your run.

Pre-Run Snack Ideas

If you don’t have enough time for a full meal, a pre-run snack can still provide the necessary energy to power your run. Here are some snack ideas that have fueled me effectively:

  • A banana with a handful of almonds
  • Sliced apple with almond butter
  • Trail mix with a mix of dried fruits and nuts
  • Energy bar or a homemade protein ball

These snacks are light on the stomach and provide a good balance of carbohydrates and protein to fuel your run without weighing you down.

What to Avoid

While it’s important to know what to eat before a run, it’s equally crucial to be aware of what to avoid. Foods that are high in fat, fiber, or spice can cause digestive issues and discomfort during your run. It’s best to steer clear of greasy foods, heavy meals, and anything that you know doesn’t agree with your stomach.


As a runner, nourishing your body with the right pre-run fuel can make a significant difference in your performance and overall experience. Experiment with different meals and snacks to find what works best for you, but always remember to prioritize carbohydrates for energy and include a moderate amount of protein. Listen to your body, stay hydrated, and enjoy your run!