What to Eat Before Running: Pre-Run Meals and Snacks for Runners
- Luke Bialobzyski, CSEP-CPT
- Mar 30
- 9 min read
Updated: Mar 31
Every runner knows that feeling: You're preparing for a big race or training session, and you're faced with the critical decision of what to eat before running. Eat too much, and you might battle stomach cramps or sluggishness. Eat too little, and you could run out of energy halfway through. The timing and composition of your pre-run meal can make or break your performance, but navigating the world of sports nutrition can feel overwhelming.
In this evidence-based guide, we'll explore the science behind what to eat before running, offering practical recommendations for what to eat and when to eat it to optimize your running performance—whether you're a recreational jogger or a competitive athlete.
The Science of What to Eat Before Running
The primary goal of pre-run nutrition is to maximize carbohydrate availability while minimizing gastrointestinal discomfort. When we exercise, our bodies primarily use two fuel sources: carbohydrates (stored as glycogen in muscles and liver) and fats. While fat stores are virtually unlimited even in lean individuals, glycogen stores are limited and can be depleted during prolonged exercise (Rothschild et al., 2020).
Research consistently shows that carbohydrate availability is a limiting factor in endurance performance. When glycogen stores are depleted, runners experience what's commonly called "hitting the wall" or "bonking"—a sudden and severe fatigue that can dramatically impair performance (Burke et al., 2011).
Pre-run nutrition aims to:
Maximize glycogen stores before exercise begins
Provide additional glucose during exercise
Minimize gastrointestinal distress
Optimize hydration status
Timing Your Pre-Run Meal
The timing of your pre-run meal is critical and depends on several factors, including the
timing and intensity of your run, your individual tolerance, and your specific goals.
3-4 Hours Before a Run
For a longer or more intense session, eating a substantial meal 3-4 hours before running provides ample time for digestion while ensuring adequate fuel availability. Research indicates that this timeframe allows for optimal gastric emptying while maximizing glycogen storage (Thomas et al., 2016).
At this time point, you can consume a more substantial meal containing:
2-3g of carbohydrate per kg of body weight
Moderate protein (15-25g)
Small amounts of fat (less than 20% of total calories)
For a 150-pound (68kg) runner, this would translate to approximately 135-200g of carbohydrates.
Example meal: A turkey sandwich on whole grain bread with a side of rice, a banana, and a small amount of avocado.
1-2 Hours Before a Run
If you're eating 1-2 hours before your run, your meal should be smaller and lower in fat, protein, and fiber to facilitate gastric emptying.
Research suggests aiming for:
1-1.5g of carbohydrate per kg of body weight
Small amount of protein (less than 15g)
Very limited fat and fiber
For a 150-pound runner, this would mean approximately 70-100g of carbohydrates.
Example meal: A bowl of oatmeal with a small amount of honey and berries, or a smoothie made with bananas, a small amount of protein powder, and water or almond milk.
Less Than 60 Minutes Before a Run
When you're eating less than an hour before running, focus on easily digestible carbohydrates and avoid protein, fat, and fiber entirely.
Research recommendations:
0.5g of carbohydrate per kg of body weight
Focus on simple carbohydrates
Avoid protein, fat, and fiber
For our example runner, this would mean approximately 30-35g of carbohydrates.
Example snack: A small banana, a few rice cakes, or a sports drink.
Carbohydrate Types and Sources
Not all carbohydrates are created equal when it comes to what to eat before running. The glycemic index (GI) of carbohydrates—a measure of how quickly they raise blood sugar—plays an important role in timing your pre-run nutrition.
Low GI Carbohydrates (Best 3-4 Hours Before)
Low GI carbohydrates are digested and absorbed more slowly, providing a sustained release of glucose into the bloodstream. These are ideal for meals consumed 3-4 hours before running (Burke et al., 2011).
Good options include:
Whole grain bread and pasta
Brown rice
Oats
Sweet potatoes
Legumes
Most fruits
Moderate to High GI Carbohydrates (Best 30-90 Minutes Before)
As you get closer to your run, higher GI carbohydrates become more appropriate as they're more rapidly digested and absorbed (Jeukendrup, 2014).
Good options include:
White rice
White bread
Sports drinks
Ripe bananas
Honey or maple syrup
Sports gels (for immediate pre-run fueling)
The Role of Protein, Fat, and Fiber
While carbohydrates are the star of what to eat before running, other macronutrients play important supporting roles—but timing is key.
Protein
A small amount of protein in your pre-run meal can help prevent muscle breakdown during exercise, especially for longer runs. However, protein digests more slowly than carbohydrates, so it's best included in meals eaten 2+ hours before running.
Research suggests that 15-25g of protein in a pre-run meal eaten 3-4 hours before can be beneficial, particularly for runs lasting longer than 90 minutes (Moore, 2015).
Fat
Fat takes the longest to digest and can slow gastric emptying significantly. While fat is an important part of an overall healthy diet and can be a fuel source during lower-intensity exercise, it's best minimized in pre-run meals, especially those consumed within 2 hours of running.
If included in a pre-run meal, fat should be kept to less than 20% of total calories and primarily consumed 3-4 hours before running (Thomas et al., 2016).
Fiber
Like fat, fiber slows digestion and can cause gastrointestinal distress during running. While fiber is crucial for overall health, it's best minimized in the immediate pre-run period.
High-fiber foods should be limited or avoided in the 2-3 hours before running, especially for those with sensitive stomachs or before higher-intensity sessions (Jeukendrup, 2014).
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Individual Considerations and Adaptations
While the guidelines above provide a solid framework, it's important to remember that individual responses to pre-run nutrition can vary significantly. Several factors influence
what to eat before running.
Training Status
Well-trained athletes generally have:
Greater glycogen storage capacity
Better fat utilization during exercise
Improved gastrointestinal tolerance during exercise
This means highly trained runners may be able to consume more carbohydrates and tolerate different foods closer to exercise compared to novice runners (Edinburgh et al., 2022).
Exercise Duration and Intensity
The longer and more intense your run, the more important pre-run carbohydrate consumption becomes:
For runs lasting less than 60 minutes at moderate intensity, pre-run nutrition is less critical (though still beneficial)
For runs lasting 60-90 minutes, adequate pre-run carbohydrates become increasingly important
For runs lasting 90+ minutes, strategic pre-run carbohydrate loading is essential (Burke et al., 2011)
Individual Gastrointestinal Tolerance
Perhaps the most important consideration is your individual tolerance to various foods before running. Some runners can eat a substantial meal 90 minutes before a hard workout with no issues, while others need 3+ hours to digest comfortably.
The key is to experiment during training—never try a new pre-run nutrition strategy for the first time on race day!
Practical Recommendations for Different Types of Runs
Before a Morning Easy Run (Less Than 60 Minutes)
If you're heading out for a short, easy morning run, you may be able to run fasted or with minimal pre-run nutrition. However, having a small, carbohydrate-rich snack can often improve performance and enjoyment.
Recommended options:
Small banana (about 25g carbs)
Half a sports bar (15-25g carbs)
Small amount of dried fruit (15-20g carbs)
8-12oz of sports drink (15-20g carbs)
Before a Longer Training Run (90+ Minutes)
For longer training runs, pre-run nutrition becomes much more important for maintaining performance throughout the session.
Recommended timing and intake:
3-4 hours before: Complete meal with 2-3g carbs/kg body weight, moderate protein, and small amounts of fat
1-2 hours before: Smaller meal or substantial snack with 1-1.5g carbs/kg body weight and limited protein/fat
30 minutes before: Small carbohydrate snack providing about 25-35g of easily digestible carbs
Before a High-Intensity Workout or Race
High-intensity sessions and races require special consideration, as gastrointestinal comfort becomes even more important while carbohydrate demands are heightened.
Recommended strategy:
3-4 hours before: Carbohydrate-rich meal with 2-3g carbs/kg body weight, moderate protein (15-20g), and minimal fat
90 minutes before: Small, easily digestible carbohydrate snack with 0.5-1g carbs/kg body weight
15-30 minutes before: Optional small amount of rapidly absorbable carbohydrate (sports gel or drink) if tolerated
Practical Meal and Snack Ideas
3-4 Hours Before Running
Oatmeal made with water or low-fat milk, topped with banana and honey, with a side of low-fat yogurt
Turkey or chicken sandwich on whole grain bread with minimal mayo, side of rice or pasta
Rice bowl with lean protein (chicken, tofu), small amount of avocado, and roasted sweet potatoes
Pasta with light tomato sauce and a small amount of parmesan cheese
1-2 Hours Before Running
White toast with honey or jam
Bowl of lower-fiber cereal with low-fat milk
Smoothie made with banana, small amount of protein powder, and water
Rice cakes with a thin layer of nut butter and honey
Plain yogurt with honey and a small amount of granola
30-60 Minutes Before Running
Ripe banana
Sports drink or diluted fruit juice
Applesauce pouch
White bread with honey
Small serving of gummy candies or jelly beans
Sports gel with water
Hydration Considerations
Proper hydration goes hand-in-hand with what to eat before running. Being even slightly dehydrated can significantly impair performance and increase perceived exertion.
General hydration guidelines:
Drink 5-7 mL/kg body weight of water 4 hours before exercise
If urine is dark, drink an additional 3-5 mL/kg 2 hours before
In the 60 minutes before running, sip fluids as needed
For runs in hot conditions or lasting longer than 60-90 minutes, consider a sports drink containing electrolytes as part of your pre-run hydration strategy (Thomas et al., 2016).
Knowledge vs. Practice: Mind the Gap
Despite the well-documented benefits of proper pre-run nutrition, research shows many endurance athletes fail to meet current recommendations. There’s a gap between knowing what to eat before running and consistently applying it—especially on race day.
A survey of over 1,000 international endurance athletes found that only 28% correctly identified recommended carbohydrate amounts for pre-competition loading, and only 29% correctly identified recommended post-competition recovery amounts (Sampson et al., 2023).
Similarly, studies have found that just 50% of triathletes, 30% of cyclists, and 15% of marathon runners consumed the recommended 60-90g of carbohydrates per hour during events lasting longer than 2.5 hours (McLeman et al., 2019; Sparks et al., 2018).
Conclusion: Finding Your Personal Formula
The science provides clear guidelines, but the art of what to eat before running lies in finding what works best for your unique body and running goals.The recommendations in this article provide a solid starting point, but the most effective approach is to experiment systematically during training to discover your personal formula.
Keep a nutrition journal documenting what you eat, when you eat it, and how you feel during subsequent runs. Over time, patterns will emerge, allowing you to fine-tune your pre-run nutrition for optimal performance.
Remember that pre-run nutrition is just one piece of the overall nutrition puzzle. For optimal running performance, this strategy should be combined with appropriate during-run fueling for longer sessions and consistent everyday nutrition that supports training adaptations and recovery.
By taking a methodical approach to pre-run nutrition and learning to listen to your body's signals, you'll be able to develop a personalized strategy that helps you perform at your best—whether you're running for fitness, fun, or competition.
Want personalized nutrition advice for your unique running needs?
Book a 1:1 running coach call today and receive expert guidance on optimizing your nutrition for better performance and recovery
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References
Burke, L. M., Hawley, J. A., Wong, S. H., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29(S1), S17-S27.
Edinburgh, R. M., Bradley, H. E., Abdullah, N. F., Robinson, S. L., Chrzanowski-Smith, O. J., Walhin, J. P., Joanisse, S., Manolopoulos, K. N., Philp, A., Hengist, A., Chabowski, A., Broderick, F. T., Koumanov, F., Betts, J. A., Thompson, D., Wallis, G. A., Hamilton, D. L., Stevenson, E. J., Tipton, K. D., & Gonzalez, J. T. (2022). Lipid metabolism links nutrient-exercise timing to insulin sensitivity in men classified as overweight or obese. The Journal of Clinical Endocrinology & Metabolism, 105(3), 660-676.
Jeukendrup, A. (2014). A step towards personalized sports nutrition: Carbohydrate intake during exercise. Sports Medicine, 44(1), 25-33.
McLeman, L. A., Ratcliffe, K., & Clifford, T. (2019). Pre- and post-exercise nutritional practices of amateur runners in the UK: Are they meeting the guidelines for optimal carbohydrate and protein intakes? Sport Sciences for Health, 15(3), 511-517.
Moore, D. R. (2015). Nutrition to support recovery from endurance exercise: Optimal carbohydrate and protein replacement. Current Sports Medicine Reports, 14(4), 294-300.
Rothschild, J. A., Kilding, A. E., & Plews, D. J. (2020). What should I eat before exercise? Pre-exercise nutrition and the response to endurance exercise: Current prospective and future directions. Nutrients, 12(11), 3473.
Sampson, G., Morton, J. P., & Areta, J. L. (2023). Mind the gap: Limited knowledge of carbohydrate guidelines for competition in an international cohort of endurance athletes. Journal of Nutritional Science, 12, e68.
Sparks, I. M., van Rensburg, D. J., Fletcher, L., & van Rensburg, A. J. (2018). A cross-sectional study of 2550 amateur cyclists shows lack of knowledge regarding relevant sports nutrition guidelines. South African Journal of Sports Medicine, 30(1), 1-6.
Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528.
