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What to Eat Before and After a Run

Wondering what to eat before and after running? The right fuel can make all the difference in your performance and recovery.

Ben avatar
Written by Ben
Updated over a week ago

This article is written by Amy from The Running Dietitian. The right fuel can make all the difference in your running performance and recovery. This guide breaks down the best pre-run meals, snacks and post-run recovery foods.

When to Eat Before a Run

How much you should eat before a run will depend on the type of run, how long you will be running for, and how well your stomach can tolerate food before a run. Some runners can handle a full meal minutes before heading out, while others need more time to digest before feeling ready to run.

General Pre-Run Fuel Guidelines Based on Time on Feet

Runs lasting <60 minutes: 25+ grams of carbohydrates

Runs lasting 60-90 minutes: 50+ grams of carbohydrates & 5-10 grams of protein

Runs lasting >90 minutes: 75+ grams of carbohydrates & 5-10 grams of protein

Morning Run or Race

When running in the morning, the focus of your pre-run fuel is to give your body energy without causing discomfort from a too full stomach. Eating too close to the start can increase the chance of discomfort, while eating too far in advance may leave you feeling depleted and struggling to hit paces. The sweet spot is finding a timing window that allows you to feel fueled and ready to run. The main focus of your pre-run meal or snack will be quick-digesting carbohydrates.

Evening Run or Race

For afternoon or evening runs, fueling throughout the day is key. Consistent, balanced meals and snacks help keep energy levels steady and glycogen stores topped off. Stick to balanced meals and snacks that include carbohydrates and lean protein. Limit high fat and higher fiber foods to prevent gastro-intestinal issues on these afternoon and evening runs.

What to Eat Before a Run: Fuel to Perform

Pre-Run Snacks

The best pre-run snacks are quick-digesting carbohydrates that won’t feel heavy in your stomach.

  • Applesauce pouch

  • Banana with nut butter

  • Fig bar

  • Fruit snacks

  • Graham crackers

  • Pretzels

  • Sports nutrition products (gels, sports chews)

  • Toast with nut butter and jam

Pre-Run Meals

For longer runs or races, you’ll need more substantial fuel. For these runs, plan to have both a pre-run meal and a snack. Waking up 2–3 hours before allows time to digest the meal. Aim for a meal that is high carbohydrates, low protein, and low fat. Then, top off with a quick pre-run snack (see the list above for ideas), about 15–30 minutes before the start.

  • Oatmeal with fruit and honey

  • Bagel with nut butter and jam

  • Frozen waffles with nut butter and maple syrup

  • Pop tart

The Night Before

The goal when it comes to dinner the night before is to provide your body with plenty of carbohydrates that your body will convert to glycogen and can then use for energy on your run the next day. Along with carbohydrates, focus on a meal that is low to moderate in protein, and low in fat.

  • Pasta with marinara sauce and garlic bread

  • Burrito bowl with rice and lean protein

  • Pizza

  • Rice, chicken, and sweet potato

What to Eat After a Run: Fuel to Recover

Your run isn’t complete until you’ve refueled. Post-run nutrition is essential for replenishing glycogen stores, repairing muscle, and supporting overall recovery. The sooner you eat, the sooner your body can start the rebuilding process.

Post-Run Snack

Try to have a post-run snack within 30–45 minutes of finishing. If you’re driving to a trailhead or meeting up with friends, pack a portable snack with you so you don’t miss that window.

A good recovery snack should include at least 10g of protein and 30g of carbohydrates:

  • Chocolate milk

  • Smoothie made with fruit, yogurt, milk (protein powder optional)

  • Cottage cheese and banana

  • Cereal and milk

  • Protein shake and apple

  • Peanut butter and jelly sandwich

If your snack doesn’t include fluids, make sure to drink about 24 oz of water or an electrolyte beverage to rehydrate.

Post-Race Meal

Within 2 hours of finishing your run, have a balanced meal focusing on carbohydrates and protein to continue to support the recovery process.

  • Turkey sandwich, pretzels, hummus, peach

  • Falafel, rice, broccoli

  • Egg burrito, hash browns, berries, orange juice

Foods to Avoid Before a Run

Some foods are best avoided before running because they can cause gastro-intestinal distress, a common issue often known as “runner’s trots.” Many times, it can be prevented by steering clear of these foods before heading out:

  • High-fiber foods: Fiber is important in your overall diet, but too much right before a run can cause cramping, gas, bloating, or diarrhea.

  • High-fat foods: Fat requires more energy to break down, which takes away from energy that could be going to your muscles. Eating a high-fat meal before a run can leave you feeling sluggish and heavy.

  • Dairy: Some runners tolerate dairy fine, but if you have a mild intolerance, you may notice symptoms show up during your run. Try this out in training before including it as a pre-run fuel on race day.

  • Spicy foods: These foods are more likely to cause heartburn or indigestion.

Conclusion

Fueling before and after your runs doesn’t have to be complicated. Beforehand, focus on carbohydrate-rich, easy-to-digest foods. Afterward, aim for a mix of carbohydrates and protein to support recovery.

Pre-run nutrition often takes some trial and error to figure out what works best for you. Keeping a fuel journal which includes tracking what you ate, how long before the run you ate it, how you felt during the run, and any GI issues, can help you fine-tune your strategy and build a reliable race-day plan.

With the right fuel and timing, you’ll have more energy, recover faster, and run stronger.

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