What's good to eat before running? The ultimate guide to optimal energy

Your pre-run meal can significantly impact your energy, performance, and recovery. But what exactly should you eat, and when? In this guide, we look at how to optimize your diet depending on the length and intensity of your run.

For a more general guide on diet and energy for running, you can read our guide on diet and energy for running.

Can you run on an empty stomach?

Some runners thrive on fasted runs, while others experience fatigue and low energy. Are you considering running on an empty stomach? It can work for shorter runs (under 30 minutes), but for longer distances, the body needs fuel.

When should you eat before running?

• 3+ hours before: Larger meals, e.g., oatmeal with berries, omelet with rye bread, or whole-grain pasta with chicken.
• 1-2 hours before: Light meal such as a banana with peanut butter, a smoothie, or Greek yogurt with granola.
• 30 minutes before: Quick snacks like a rice cake with honey, an energy bar, or a piece of fruit.

What should you eat before running?

For short runs (under 60 min):

• Easily digestible carbohydrates that provide quick energy.
• Examples: Banana, toast with honey, rice cake with peanut butter.

For long runs (over 60 min):

• Combination of carbohydrates, protein, and a little fat for sustained energy.
• Examples: Oatmeal, Greek yogurt with granola, omelet with rye bread.

Foods to avoid before running

• High-fiber foods that can cause stomach problems.
• Heavy, fatty foods that are difficult to digest.
• Caffeine – can improve focus, but also cause stomach upset for some.

Hydration before running

• Drink 500 ml of water 1-2 hours before running.
• If you run for over 60 minutes, electrolytes can be beneficial.

Boost your performance with the right running clothes

The right running clothes can improve your comfort and performance. See our selection of Barsk's running clothes for optimal training.

Conclusion

Eating correctly before a run can give you the energy you need and minimize the risk of discomfort. Remember to adjust your meal depending on your run length. Want to know more about the importance of diet for your running training? Read our guide on diet and energy for running.