What to Eat Before Running
Deciding what to eat before running can be tricky. Do you need to carb load? Should you eat protein? What about fat? And how much should you eat? The answer, as with most things in life, is it depends. It depends on the distance you’re running, the time of day, and your own personal preferences. However, there are some general guidelines that can help you figure out what to eat before running.
The first thing to consider is the distance you’ll be running. If you’re only going for a short run, then you don’t need to worry about eating anything beforehand. In fact, eating too much can actually make you feel sluggish. However, if you’re planning on running for more than an hour, then you’ll need to fuel up so your body has enough energy to sustain you throughout your run.
Time of Day
The second thing to consider is the time of day. If you’re a morning person and like to get your run in first thing, then you’ll need to have something light so you don’t feel sick while running on an empty stomach. A banana or a piece of toast with honey are both good options. If you’re more of a night person and don’t like to run until after work, then you have a little more leeway in terms of what you can eat. A small bowl of pasta or a PB&J sandwich are both good options that will give you the energy you need without weighing you down.
Your Own Preferences
Last but not least, consider your own preferences. Some people like to eat before running and others don’t. There’s no right or wrong answer here—it’s all about what works for you. If eating before a run makes you feel nauseous or gives you stomach cramps, then it’s probably not the best idea for you. However, if eating gives you an energy boost and helps improve your performance, then go for it! Just listen to your body and do what feels right for YOU.
There’s no one-size-fits-all answer when it comes to deciding what to eat before running. It all depends on the distance, the time of day, and your own personal preferences. However, following these general guidelines will help ensure that you have enough energy to power through your run without feeling sick or sluggish. So go forth and fuel up! Your body will thank you for it later.
What should I eat before running Runners World? “I recommend foods like a bagel and peanut butter, oatmeal with milk and dried fruit, or yogurt and toast,” says Wilson. Other good options include a banana and high-carb energy bar, waffle with syrup and strawberries, or even a bowl of rice.
What is the best food to eat before a running race? Choose easy-to-digest foods that you’re familiar with.
Typical pre-race meal foods include white bread and honey, eggs, oatmeal or low-fiber cereals, bananas, yogurt, and juice. Remember to drink if you feel thirsty or even a little bit more than usual.
What should a runner eat 2 days before a race?
- Bread/toast, bagel, peanut butter, fruit without skin (banana), pulp-free fruit juice or sports drink for a pre-race breakfast.
- Rice, pasta, lean meat, starchy vegetables, fruits for “carbo-loading” at least three days before the race.
What should I eat 2 hours before a run? 2 hours before the run: Oatmeal, granola, avocado toast, a PB &J are all great choices. 1 hour before the run: Something easy to digest like an energy bar should settle well. You could also include 8-12 ounces of a sports drink with electrolytes to make sure you’re properly hydrated.