What to Eat Before a Run, According to a Sports Dietitian

Going for a run without properly fueling up on food—or with too much food in your belly—can make or break your workout experience. It feels physically uncomfortable, can be mentally distracting, and affects energy, stamina, and performance. Depending on the length and intensity of the run, some people do actually prefer to hit the pavement on an empty stomach, while many others need a little something in their system to avoid hunger pangs, dizziness, and discomfort. But it does matter what that “little something” is, because nutrition plays a big role in how good you feel during a run and how well your body responds to the exercise.

So what are the best foods to eat before a run, and what nutritional benefits make them so ideal? How long before a run should you eat, and does it depend on what time you plan to run? We asked Angie Asche, M.S., R.D., CSSD, a registered dietitian, board certified specialist in sports dietetics, and owner of Eleat Sports Nutrition, for her best advice on what to eat before a run.

Do You Always Have to Eat Before a Run?

The short answer: No, not if you don’t need to or don’t like it. It depends on the person, their appetite, their workout timing and intensity, and their preferences. This is particularly true for people who run first thing in the morning. “I’ve worked with runners who prefer running, specifically shorter distances, on an empty stomach, and I’ve also worked with runners who hate feeling any sort of hunger mid-run, so they prefer to eat before,” Asche says. “Trial-and-error on training runs is your best bet to find what works best for you personally.”

When she works with runners who’d rather not eat before a 30- to 45-minute morning run, she recommends “prioritizing well-balanced dinners the night before, containing all three macronutrients [protein, carbohydrates, and fat], and consuming something (i.e., breakfast) shortly after they finish their morning run.”

Pre-Run Nutrition Tips

Prioritize carbohydrate, protein, and hydration sources (that you tolerate best).

“I recommend, if possible, either consuming a meal three to four hours before [a run], or having a snack 30 to 60 minutes before your run, that consists of carbohydrates and protein—but more importantly, something that you personally find you tolerate best,” she says, adding that smoothies are an excellent option if you find solid food too tricky to consume/digest before running.

No need to hyper-fixate on precise numbers and nutrient measurements, but, for reference, Asche suggests runners aim for the following ballpark amounts:

“As a pre-run meal, aim for 1 gram of carbohydrates per kilogram of body weight (for a 150-pound runner, this is about 68 grams), and 16 to 24 ounces (2 to 3 cups) of fluid in the hours leading up to your training,” she says.

"Depending on the temperature and humidity, you may need to adjust your hydration strategy," she adds. You may need to increase or decrease your fluid intake and reach for some electrolyte sources to make up for any sweat loss.

Make nutrient-dense plant foods part of each meal or snack.

Asche lists fruits, whole grains, and nuts, especially almonds, as great choices—anytime, but particularly before running or other types of exercise.

“Almonds are an antioxidant, vitamin-E powerhouse, and eating just a handful (23 almonds) provides 50% of your daily recommended dose,” says. “According to new research, almonds help with fatigue from exercise and reduce muscle damage, making them an ideal food for exercise recovery. A [recent, small] study involving people who exercise less than three times a week demonstrated that snacking on almonds daily for two weeks increased leg and lower back strength during recovery, decreased muscle damage the first day of recovery, and reduced fatigue and muscle tension.” 

How Long Before a Run Should You Eat?

Listen to your own body's needs, but a good rule of thumb, according to Asche, is to eat a carb-protein combo meal three to four hours pre-run, or eat a carb-protein combo snack half an hour to one hour pre-run.

She notes that how much you eat, what you eat, and how close to your workout you eat will all depend on the length and vigor of the upcoming run. “The higher the intensity and more prolonged the exercise, the more your body is going to rely on carbohydrates,” she says.

If you’re planning a longer, more intense run, you’ll want to replenish with “simple, quick-digesting carbohydrates to keep blood glucose levels stable and prevent fatigue” during the workout too, Asche adds.

“For high-intensity runs lasting up to 75 minutes, supplement with carbohydrates as needed (typically just in fluid form),” she says. “For runs longer than 90 minutes, bring a simple source of carbs to consume during it that’s low in fat and fiber, and provides between 30 to 60 grams of carbohydrates per hour, starting with the low end. Some examples include a liquid form of carbohydrates, gel, waffle, honey, or banana.”

Pre-Run Snack and Meal Ideas

What to Eat Before a Run First Thing in the Morning

• Smoothie with banana, almond milk, almond butter, and coffee. “Smoothies are great for this to ensure you’re properly hydrated,” Asche says. “Blend up almond milk, some cold brew or coffee for caffeine, a frozen banana for carbs, and almond butter.” 
• Fresh fruit and source of protein, like nuts or nut butter. “Dried and fresh fruit are always one of my personal favorites, combined with a source of protein. Simply snack on an apple with almond butter if you want something light,” she says.

What to Eat Before a Run Mid-Morning or Afternoon

Asche reiterates the importance of incorporating a source of all three macronutrients: carbs, protein, fat. “Have a similar small snack as mentioned above, or if you have more time and need breakfast, I suggest something like [the following],” she says:

• Overnight oats made with Greek yogurt, sliced almonds, honey, and fresh berries
• Eggs with toast and avocado
• Toast with nut butter and fresh berries

Foods to Avoid Before a Run

Asche suggests steering clear of anything with “an excessive amount of fiber,” especially processed products with added fiber, naming snack and protein bars like Quest or Fiber One bars. Fried foods that are high in fat are also not a great idea before intense exercise or a jog. “For many runners, artificial sweeteners and sugar alcohols also cause stomach upset when consumed before a workout,” she says.