Foods to Eat before you Run

Foods to Eat before you Run


Fueling before a run or a race is important, not eating enough or eating the wrong foods can cause stomach cramps, dizziness or headaches and also cause a poor performance in your race or workout. Try to avoid hard to digest foods such as fried eggs, hamburger, bacon, or fibrous foods such as vegetables or legumes.

Eating 2-3 hours before a run is the ideal time to eat a solid breakfast.  Adding some protein can help keep you fueled but it takes time to digest so allow plenty of time before you run.

Foods such as:

  • Oatmeal
  • Muesli
  • Toast with egg
  • Tuna sandwich
  • Greek yoghurt with cereal and berries
  • Bagels

If you only have 60 to 90 minutes to eat before you run then stick to lighter foods such as:

  • A small piece of toast with peanut or almond butter
  • Light cereal such as cornflakes
  • A banana eith a handful or almonds or cashew nuts

If you only have a 5 to 15 minutes before you head out the door, an energy gel is a good choice. This works for shorter, easier runs but you may run out of energy during a longer run or race.

Hydrate well when you get up as your body can become dehydrated through the night. Drinking water will also help your body to absorb the food you have eaten and you will be less likely to get stomach cramps.

You may need to experiment with different foods to see what works best for you.