What to Eat Before a Run: Eat Right, Run Stronger

If you’re a runner, you probably already know the importance of what you eat before you run. You may have made a mistake in the past and eaten something too heavy or too high in fiber and paid the price during your run with some pretty uncomfortable side effects.

So if you are passionate about running, whether it's a casual hobby or to train for a specific event, it is important to fuel yourself correctly for energy and to prevent any unwanted digestive issues.

Why Pre-Run Nutrition Matters

What you eat—or don’t eat—before a run matters. So, should you eat before running? Pre-run nutrition can set you up for a successful run, impact your performance, and influence your recovery. 

Here are a few reasons why you should plan your pre-run meals or snacks carefully: 

• Energy: Eating before running helps stock up your body's glycogen stores the primary source of energy your body uses during exercise. 

• Improved performance: Proper nutrition can improve endurance, speed, and strength. It can help your body maintain blood glucose levels, so you have enough fuel to perform optimally.

• Muscle preservation: Eating before a run helps reduce muscle breakdown, providing amino acids essential for muscle repair.

• Mood and brain function: Running, especially long distances, puts a strain on your body and mind. A good pre-run meal can help support better focus, coordination, and decision-making.

• Avoid discomfort: A well-planned meal can help avoid digestive issues that can impact your run.

So while you may know that fueling correctly before a run is important, what should you eat?

What to Eat Before Your Run

What you choose to eat before a run will depend on a lot of different factors such as the time of day, length of the run, and what else you may have eaten that day. Pre-run nutrition is also personal. Some people may need more food before their runs whereas others prefer to run on an emptier stomach due to digestive concerns. Figuring out your ideal meal before your run may take a bit of trial and error, but here are some general guidelines. 

When to Eat Before a Run

What you eat will depend on the time of your run. If you love to run at 5 am, you likely will only want a small snack before running. If your run is later in the day, you will have more time to eat a full meal before running.

Here are some general guidelines:

• Eat a meal 3-4 hours before your run if you plan on running for longer than 60-90 minutes. 

• Eat a small high carb snack 30-60 minutes before a run.

• Fuel with gels or quick energy sources during longer runs if needed.

Macronutrients 

Macronutrients are the nutrients that provide calories- carbs, fats, and proteins. Carbohydrates provide energy for your run and should be prioritized, particularly in a pre-run snack. Anything you eat should be low in fat and fiber, two nutrients that can cause digestive problems.

A pre-run meal (eaten 3-4 hours ahead of time) should include protein. A pre-run snack does not need to include protein but should focus on carbs instead.

Pre-Run Food Choices

A few examples of pre-run meals eaten that are low in fat, moderate in protein, and high in carbohydrates may include: 

• Bagel with ½ cup low fat cottage cheese

• Breakfast quesadilla (consider using egg whites to lower the fat content)

• Medium baked potato topped with chicken and shredded cheese

• Turkey sandwich on white bread with a handful of grapes

• Broccoli fried rice (sub the brown rice for white rice)

• Macaroni salad made with our Turkey Chomps 

Also, be sure to say hydrated. Include at least 20 ounces of water with your meal. 

A pre-run snack is different than a meal, the goal with the snack is to provide a quick-acting carbohydrate. Here are a few ideas for a pre-run snack that can be eaten 30-60 minutes before your run:

• White toast

• Banana

• Gel

• Energy bite

• Handful of pretzels

• 2-3 dates

• Apple sauce pouch

• 2 rice cakes

Staying hydrated is also incredibly important if you are a runner. But you don’t want a bunch of water splashing around in your stomach while you are running. Drink 8-12 ounces of water at least an hour before your run to be sure you are well-hydrated.

Different Types of Runs

The length of the run will determine how much or what you need to eat, but what works best for you may require a bit of trial and error. Here are some general guidelines:

Short runs (less than 30 minutes)

A short run may not require any fueling. Just make sure you are well-hydrated ahead of time. 

If you are running first thing in the morning before breakfast, consider a small snack to prevent burning out. This may include some of the high carb snacks discussed above like an apple sauce pouch or banana.

Medium runs (30-90 minutes)

What to eat before a medium run may require some experimentation. You might not need quite as much fuel as you would for a long run, but some people are more successful if they have some fuel in their bellies. 

The intensity of the run may also determine how much you and when you choose to eat. A slower paced 90 minute run may not require any additional fuel, particularly if you ate a pre-run meal 3-4 hours before. On the other hand, an intense run that includes hills or a faster pace may require more fueling ahead of time.

Consider starting with a small quick digesting carb as a pre-run snack, similar to those recommended for short runs. If your run is in the morning after a night of fasting, consider including some protein. A Chomps meat stick paired with a few low fiber crackers (think Saltines) might be just enough to fuel you through a medium run.

Long runs (90+ minutes)

A longer run, like a marathon, will require more fuel than shorter runs. What you choose to eat will depend on how much time you have before a run. 

If possible, try to eat a meal that includes carbohydrates and protein at least 2-3 hours before. Limit high fat or fried foods at this meal. (See our list above for some suggestions). 

An hour before the run consider drinking 8-12 ounces of fluid or sports drink with electrolytes. You can also eat a quick digesting carb. As the run gets closer, consider a gel, applesauce pouch, or banana to provide a quick pre-run energy boost.

A longer run may also require fueling during the run. Most long-distance runners consume 30-90 grams of carbohydrates per hour while they are running. There are many specialized gels and bars available for long-distance runners to help you fuel correctly. You may need to experiment with which one works best for you.

What Foods to Avoid Before a Run

While what you choose to eat before a run is important, avoiding certain foods can also set you up for success. The main symptoms you want to avoid are digestive issues, stomach pain, excessive burping, indigestion, or a heavy feeling in your stomach. 

Foods to avoid before a run include:

• High fat foods: fried foods, fast food, heavy sauces or creams, foods prepared with a lot of butter or oil

• Spicy food: hot sauce, spicy salsa or other sauces, or hot peppers

• High fiber foods: whole grains, fruits with skins like apples, beans, and cruciferous vegetables like broccoli

• Dairy products: avoiding foods with lactose will depend on your personal tolerance of dairy products. 

Conclusion

What you choose to eat before your run may depend on your individual preferences and needs. The bottom line is you might have to experiment a bit until you find the ideal snacks and meals to fuel your run. Trial and error is particularly important when you are training for a big race. You want to get your nutrition and hydration figured out before you try to run 26.2 miles.

Whether you are looking for a portable protein before or after your run, Chomps meat sticks are a great option. Our sticks have up to 12 grams of protein and are made from grass-fed beef, antibiotic-free turkey, and grass-fed venison. Grab your favorite flavor today to fuel any run or workout.