Running is not just about putting one foot in front of the other, it’s about maximizing your performance and that starts with the proper fuel and nutrition before you hit the ground running. Whether you are taking off for a competitive race or a casual jog, what you eat beforehand can make a significant difference in your energy levels, endurance, and overall enjoyment of your run. Lace up your shoes and explore the best foods to eat before you embark on your next run.
TOP 5 BEST PRE-RUN FOODS
- BANANAS
Bananas are a runner’s best friend. This fruit is packed with smooth and digestible carbohydrates and potassium, which help prevent any potential muscle cramping. Bananas are a convenient pre-run snack as they are easy to grab-and-go. Eating a banana about 30 minutes to an hour before your run will provide you with a natural energy boost.
- GRANOLA BARS
There is such a wide variety of granola bars that you can choose from as a quick and easy snack before your run! It is important to look for bars that are low in added sugar and high in carbohydrates and protein. Energy bars with natural ingredients are the best choice as it avoids highly processed options. This snack provides a quick and easy source of fuel for your run. Be sure to pair them with plenty of water as well to aid digestion and prevent dehydration.
- SMOOTHIES
If you are looking for a refreshing, nutritious option before your run, a fruit smoothie is a great choice! Blend together your favorite fruits such as bananas, berries, and pineapple, with some Greek yogurt or almond milk for a smoothie consistency. To add an extra dose of vitamins and minerals, add a handful of spinach to your mix. Smoothies are completely customizable, easy to digest, and can be consumed quickly. A smoothie will make the perfect pre-run snack for busy runners.
- NUT BUTTER OR TOAST
From peanut butter to cashew butter, nut butter is a great source of healthy fats and protein. Spreading a form of nut butter on your whole grain toast is a perfectly balanced pre-run snack that will keep you full and satisfied. The combination of carbohydrates, fats, and protein provides a steady release of energy to fuel your run.
- YOGURT
Greek yogurt is rich in protein and carbohydrates, making it an ideal pre-run snack. Yogurt is very light on the stomach and provides a great balance of nutrients to sustain you during your exercise. Pair yogurt with granola or fruit for additional energy and flavor.
FUEL UP TO HIT THE GROUND RUNNING
Fueling for a run is all about balance and timing but don’t forget about hydration. Drink plenty of water in the hours leading up to your run to be hydrated. Coconut water or sports drinks containing electrolytes can also help replenish any lost fluids during longer runs. Aim to eat a snack containing carbohydrates, protein, and healthy fats about 1-2 hours before you run. Try out some different foods to determine what works best for you and listen to your hunger signs. By fueling up before you run, you’ll have the energy you need to go the distance. Happy Running!
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