What to Eat Before a Run

What to Eat (and Not Eat) Before Your Run

June 15, 2013

When your hour-long runs are part of your routine, it's important to fuel your body in order to kick some butt during your workout. While exercising on an empty stomach is a big mistake, fueling up the wrong way before a run can cause stomach cramps, dizziness, and headaches. Check out the chart below to learn some good choices for noshing before you head out.

Time	Food Ideas	Foods to Avoid
2 hours before	300- to 400-calorie meal containing carbs, protein, and healthy fats: Cooked quinoa and grilled chicken Whole wheat pasta with cheese and veggies Peanut butter and jelly sandwich Greek yogurt with fruit, nuts, and granola Wrap filled with grilled fish, avocado, and mango Fruit, yogurt, and greens smoothie Cheese and veggie omelet with toast	Tons of fibrous veggies: Broccoli, onions, beans High-fat foods that are hard to digest: Cream-based soups, burgers, fries, ice cream
1 hour before	150-calorie snack containing easily digestible carbs and a little protein: Whole wheat toast with nut butter Banana and small handful of cashews Whole grain crackers and hummus Small bowl of cereal Half a fruit and nut bar Cheese stick and carrots	Gas-producing fruits: Pear Apple Melon
15 to 30 minutes before	Small serving of easily digestible carbs: Banana Applesauce A few saltine crackers Raisins	Large serving of protein and carbs, and high-saturated fat and high-fiber foods: Pasta Bagel and cream cheese Fried chicken Granola or energy bar (high in calories and fiber)

Time

Food Ideas

Foods to Avoid

2 hours before

300- to 400-calorie meal containing carbs, protein, and healthy fats: