Welcome to my Fuel Your Run blog series! I'll be covering the ins and outs of what to eat and drink before, during, and after short (<60min) and long (>60min) runs over several blog posts. Today, I'm kicking things off by teaching you what to eat before a short run!
FYI, these nutrition strategies also apply to triathletes, cyclists, swimmers, Peloton enthusiasts, and other athletes. There may be some logistical differences, but the fueling principles remain the same.
In this post, you'll learn:
General tips on what to eat before any type of run or other workout
Why it's important to eat before ALL runs, even if short/easy
What to eat before a short run when you have 0-2 hours to digest
What to eat before a short run when you have 2-3+ hours to digest
How to plan your meals and snacks if you run later in the day
What to Eat Before Running: General Tips
Everyone has unique needs and preferences when it comes to fueling before running. You need to consider many factors, including exercise duration, intensity, and time of day, how long you have to digest and your GI tolerance, individual sweat rate and sodium losses, weather, and what food and drinks are available.
Another thing to keep in mind is that running (especially at higher intensities) jostles the stomach far more than many other sports, like cycling or strength training, for example. As a result, you need to make more adjustments to meal timing and/or composition before a run.
As a general rule of thumb for eating before exercise, the more time you have, the more you can and should eat. With more time, you're also able to include different types of foods because you have more time to digest. Either way, you always focus predominantly on carbs because they're your working muscle's preferred fuel source.
If you're currently not fueling at all before exercise, for whatever reason, please remember that the guidelines that I'll be giving are GOALS. It's okay if you can't tolerate what I recommend right away - that just means you have some gut training to do.
If you're having major GI issues and can't tolerate anything before running, that's a sign that something else may be going on that you need to uncover and address (e.g. gut-microbiome related or due to chronic underfueling). This is a very common issue that I work on with my 1:1 clients. and I have a whole module devoted to GI issues in my course. You don't need to suffer alone!
What to Eat Before a Short Run (<60min)
I recommend eating a meal or snack before ALL runs, even if they're short and/or easy. This helps you perform better, especially if running at higher intensities, and gives you a jumpstart on recovery.
It's also a key eating opportunity - you may not feel a performance benefit in the moment, but it can make a difference to the overall picture of your eating day (e.g. energy levels in the afternoon, cravings at night, recovery, etc). Your pre-workout fuel can also serve as a buffer, for instance if you're launching into your busy day immediately after a shorter session and can't get your recovery meal in right away.
Remember, all forms of physical activity increase total energy needs, and endurance athletes in particular often struggle to keep up. Peak training / higher volume weeks can be especially challenging, making every eating opportunity count!
If you're running REALLY early in the morning, or you've had a meal within the last two hours if exercising later in the day, you may be fine not having anything but water before a short easy workout. In this case, make sure your last meal (dinner the night before, or lunch earlier in the day) is adequate and balanced, with plenty of carbs.
I still encourage you to experiment with eating at least a small carb-rich snack in the early morning (e.g. half banana, applesauce, graham crackers etc), and see how it feels. And if you're not sure what a balanced meal looks like for active individuals, check out my post on building athlete performance plates.
What to eat before a short run if you have 1 hour or less to digest
If you only have 1 hour or less before you head out the door, then you should aim for:
~30g of carbs. If you can tolerate and want more, that's great.
Optional to add protein (8-10g). If closer to the 60min mark, I encourage you to try.
At least 8oz of fluid (water, tea, coffee, juice, sports drink etc)
Here are some examples of 30g of easy-to-digest carbs:
You can easily add some protein by adding 2 Tbsp of PB or 1 egg, for example, to your toast, bagel or banana. If you're really pressed for time, or you workout very early and struggle to eat, you can lean on sports nutrition products like carb-rich drinks, chews, or gels, as those are easily digestible and allow you to get out the door right away.
For fluids, your 8oz or more can be water, juice, coffee, tea, sports drink, or a combo. If you choose sports drink or juice, that counts towards your carb goal.
If you're a heavy sweater (i.e. lose >1-1.5 L/hr), you should aim for closer to 16oz fluid. You may want to include some sports drink, especially if you're also a salty sweater and if it's warm out.
Not sure if you're a heavy sweater? Learn how to test your sweat rate (it's really easy). My Hydration for Endurance Athletes post is another great resource.
What to eat before a short run if you have 1-2 hours to digest
If you have 1-2 hours before you go for your run, that means you have a bit more time to digest. Aim for:
At least 30g of carbs (30-60g is a good range)
8-10g protein - or slightly more, if tolerated
At least 8-16oz of fluid (water, tea, coffee, juice, sports drink etc)
Let's revisit those 30g carb examples and add some protein:
Please remember that there are so many more options than what I show above. You may also enjoy pancakes, muffins, pop tarts, a combo of solid food and sports products, or whatever else. Don't be afriad to experiment!
What to eat before a short run if you have 2-3+ hours to digest
If you have 2-3 or more hours to digest, you have a lot more flexibility. This mans you should aim for a larger, balanced meal that is rich in carbs.
More specifically, aim for:
1-2g/kg or at least 60g carbs
0.5g/kg or 20-40+g lean protein
Some fats (e.g. oil, avocado, nuts/seeds, egg yolk, etc)
Some color (fruit/veg)
16-24oz fluid (water, sports drink, juice, coffee, tea, milk etc)
If you eat your meal 3+ hours before starting a short run, you'll need to top up with a carb-rich snack:
Have 20-30g carbs 30-60min before your session
Examples: fig bar, banana, graham crackers, sports chews, etc
Let's do a quick example with a 150lb runner. First, calculate the weight in kg (divide by 2.2 to get 68kg). Then, use the recommended carb goal formula of 1-2g/kg, which gives a minimum of 68g carbs.
As for what types of carbs, keep individual tolerance in mind, as well as what type of session you're doing (e.g. high intensity, easy, running vs non running etc). With 2-3+ hours, you may be fine including whole grains, fruits, and other carbs with fiber if you're not overly sensitive to that before exercise, and especially if doing a lower intensity session. Experiment and see what sits well for you.
You also want to include lean protein, since this is an important eating opportunity in the greater context of your day. You can calculate your approximate protein grams per meal using 0.5 g/kg of bodyweight, or a general range to use is 20-40+g.
Fat is another key component of your meal, as it keeps you full, gives you energy, and helps you absorb other nutrients. There's no g/kg rec here - what you need depends on your tolerance and energy needs.
Generally speaking, 1-2 servings is a good goal. Examples include 2 Tbsp of peanut butter, 1 Tbsp olive oil in your pasta or veggies, or 1/2 a small avocado.
And lastly, we want some color on your plate (i.e. fruits and veggies). Fruits will add to your carb amount, as will starchy veg like potatoes, peas, and corn. You may wish to cook your veggies to make them digest easier, or skip them if they cause stomach discomfort, especially if training at a higher intensity. Y
What to eat before a short run if you run later in the day
If you're doing a short and easy session, then just focus on eating consistent, balanced meals and snacks throughout the day. If you're not sure what that means, check out "How much do I need to eat as an endurance athlete?" to get a sense of how to approach everyday fueling.
If you're doing a higher intensity session and/or you have a sensitive stomach, then we may need to make some adjustments to the last meal prior to your workout. For instance, you may want to avoid raw veggies, reduce other high fiber foods (and choose lower fiber, easy-to-digest carbs instead), and slightly reduce fat intake. All of this will help ensure that you digest your food more quickly and feel more comfortable during your run.
Lastly, regardless of what type of workout you're doing, make sure you include a carb-rich snack within 60-90 minutes of your session (around 1g/kg carbs) along with some fluids. If tolerated, you can include a small amount of protein with this snack.
Want to learn more about fueling for everyday life and your athletic goals?
If you found this post helpful, you will likely enjoy my self-paced course Peak Performance for Endurance Athletes: Your Ultimate Guide to Strategic Fueling. This 7-part series is packed with evidence based, easy to understand information with tons of visuals covering everyday nutrition, hydration, intraworkout fueling, training the gut, performance and micronutrient supplementation, and preparing for race day.
Want individualized nutrition support?
Check out my 1:1 nutrition coaching and small-group coaching services
Book a free 10-min call to see if we're a good fit for 1:1 coaching
I also offer a a library full of FREE nutrition resources and low-cost nutrition mini guides, and a podcast
Questions? I'd love to hear from you! claire@eatforendurance.com
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