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.