Eating the right food before a long run can make a big difference in your performance and comfort.
To help you fuel properly, we’ve gathered expert advice on the best foods to eat before hitting the road. Here’s what you need to know!
Eat to fuel your run
Your body needs energy to sustain a long run, so eating beforehand helps top off your energy stores and prevents fatigue.
Avoid high-fat and high-fiber foods
Fatty and fibrous foods can slow digestion and cause stomach discomfort during a run. Stick to easily digestible options.
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Aim for 200-300 calories
A light pre-run meal should contain around 200-300 calories, focusing on carbohydrates with a bit of protein.
Time your meal properly
Eat about one to two hours before your run to allow for proper digestion and to prevent stomach issues.
Focus on easily digestible carbs
Carbohydrates are your body’s main energy source. Foods like bananas, toast, and rice are great choices.
Add some protein
A little protein helps with muscle maintenance. Pair your carbs with nut butter, hummus, or yogurt.
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Hydration matters
Drinking water before your run is crucial. If you’re running for over 90 minutes, consider an electrolyte drink.
Carb-load the night before longer runs
For runs longer than 90 minutes, eating carbs the night before helps build up glycogen stores for sustained energy.
Test different foods during training
Experiment with different pre-run meals to find what works best for your stomach and energy levels before race day.
Keep it simple
Stick with familiar foods that your body can handle well to avoid any unexpected digestive issues during your run.
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This article is based on information from Runner’s World.
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