What to eat before a run? Avoid these mistakes

Want to know what to eat before a run to feel good and perform at your best? In this article, you'll find an overview of how to time your meals correctly, what foods to choose based on the length and intensity of your workout, and what to avoid. You'll learn why carbohydrates are key, when to include protein or fat, and how to manage nutrition even if you have a sensitive stomach.

What to eat before a run?

It's important to understand how your body burns energy while running.

✅ Carbohydrates – The main source of energy. Your body burns them first when running because they can convert them into energy the fastest .

Complex carbohydrates – Oatmeal, rice, whole-grain bread – are absorbed more slowly and are ideal for longer runs or when you eat a few hours before a workout. ¹

Simple carbohydrates – Banana, dates, honey – are absorbed quickly and are great for short runs or as a quick snack just before a run. ^1,2

✅ Protein – A small amount of protein before a run helps stabilize blood sugar levels and contributes to muscle recovery . But be careful , too much protein can slow you down because it is more difficult to digest. ²

✅ Fats – For runs shorter than an hour, avoid fats because they are digested slowly . However, for longer runs, they can be a useful supplemental source of energy. ²

✅ Hydration – Proper hydration is as important as the food itself. Hydrate gradually several hours before the start, not until the last minute. If you are going on a long run, I recommend mixing an "isotonic drink" such as Hydration pro and diluting it in a hypertonic variant according to the instructions, which will hydrate you well and replenish minerals.

When to eat before a run?

The timing of your meals before a run is key . Eating too late means your food can " jump around in your stomach " and your body won't have enough time to process the energy. Conversely, eating too early before a run can cause you to be exhausted during the run.

3-4 hours before your run – If you have enough time, this is the ideal time to have a full meal that includes carbohydrates , some protein , and minimal fat . You will have time to digest the food during this window and your energy will be released gradually .

Example : Oatmeal with banana and honey, whole grain bread with peanut butter and banana slices, or rice with chicken and vegetables.

1-2 hours before the run – Here you should choose a lighter meal that won't weigh down your stomach but will still provide energy . Easily digestible carbohydrates with a small amount of protein are ideal.

Example : Plain yogurt with honey and fruit, banana with a little peanut butter, or toast with jam.

30 minutes before a run – If you need a quick source of energy right before a run, reach for simple carbohydrates that are quickly absorbed.

Tip : If you're running early in the morning and don't have time for a classic meal, eat something light right after waking up, such as a banana or a small handful of dates.

What to avoid before a run?

This is an often overlooked part. Some foods may look healthy , but before a race they can do more harm than good.

❌ Fatty and fried foods – Fats are slow to digest and can make you feel heavy and sluggish . If you are going to include them, do it at least 4-5 hours before your run.

❌ Too much fiber – While fiber is great for digestion , be careful with it before a run. Too much can cause cramping or the urge to “bounce” at inappropriate times.

❌ Large portions shortly before training – A full stomach will unnecessarily burden you while running and may make you feel tired or nauseous . If you know you have a sensitive stomach, stick to smaller portions and simpler meals. ^3.5

Conclusion

Eating the right foods before your run will help you maximize your performance and prevent discomfort such as hunger, weakness, or a heavy stomach. Find the combination that works best for your body and take into account both the type and intensity of your workout.

Resources:

1. Lorang, J., & Sandbakk, Ø. (2019). The Science of Running: Improving Performance and Preventing Injury . Oslo: Human Performance Publishing, pp. 132–148.
2. Jeukendrup, A., & Gleeson, M. (2010). Sports Nutrition: An Introduction to Energy Production and Performance . Champaign: Human Kinetics, pp. 67–84.
3. McArdle, WD, Katch, FI, & Katch, VL (2015). Exercise Physiology: Nutrition, Energy, and Human Performance . Baltimore: Lippincott Williams & Wilkins, pp. 245–261.
4. Burke, L. M. (2015). Practical Sports Nutrition . Champaign: Human Kinetics, pp. 92–108.
5. Ivy, JL, & Portman, R. (2004). Nutrient Timing: The Future of Sports Nutrition . North Bergen: Basic Health Publications, pp. 34–48.