Q: What should I eat before a run or workout?
I wrote a post on this a long time ago, but it remains one of the most common questions I get so I thought I’d write an update. It can be tricky figuring out what to eat before a run or workout that can give you energy but not make you feel too full, but also not hungry, and very much minimize GI distress and discomfort while you’re moving. All of these things are possible! Ultimately my answer here depends on how much time you have, how long you’ll be moving, workout intensity, and most importantly: YOU! What works for one person may not work for the next, so use these ideas as a guide to experiment and see what works best for you (and your digestive system!).
What to try: if you have 30 minutes
There may not be a ton of time if you get your movement in in the morning, but you do need a little something. I typically recommend keeping it super simple with easy-to-digest foods that your body can quickly turn into energy. Fat, fiber and protein, unlike other meals, should be limited here because they do take longer to digest and may sit uncomfortably in your stomach. Simple carbs are the way to go, and can be tweaked to add a little more oomph if they don’t seem like enough or you get hungry before you finish the workout. Personally, I like to run or work out as soon as possible in the mornings, and usually a banana or a few dates with peanut butter are perfect. Here’s a full list of ideas:
piece of toast with jam (swap jam for nut butter if this isn’t filling enough)
banana on its own or with a little nut butter
plain toaster waffle
handful of dried fruit
half or a whole homemade muffin (like the Run Fast Eat Slow superhero muffins)
leftover rice
half or a whole packet of instant oatmeal
Dates with or without nut butter
What to try: if you have 60 minutes
When you’ve got a little more time, adding in some fat or protein may be a good idea to help keep you satisfied until you start moving. Some of the ideas above could be fine here too, depending on your stomach. But if you need a bit more, try:
toast with nut butter and sliced banana or berries
bowl of oatmeal with nut butter
egg bites with pretzels or crackers
bagel with butter, jam or nut butter (cream cheese could be ok if you tolerate it well, but I do recommend limiting dairy before a run to avoid GI distress)
egg and cheese on a tortilla
toaster waffle with nut butter
What to try: if you have 90+ minutes
This is also a common scenario if you’re running a race, taking a workout class after work or mid-morning, etc. Here, having a meal that will give you more sustained energy and satisfy hunger is key, and this means including some protein and fat, with a bit more carbohydrate because you have more time to digest. Try:
scrambled eggs or omelet with toast or potatoes
peanut butter and banana sandwich
Greek yogurt with granola
toast with avocado and an egg
oatmeal with nut butter and dried fruit
tuna packet with crackers
cottage cheese with fruit
turkey sandwich
Depending on timing and how you’re feeling, having a little something else within ~30 minutes of your run or workout could be helpful to stave off hunger and give you some quickly available energy. Keep it super simple here, with a banana, gel, sports drink or dried fruit.
What not to try: fasting
Fasted runs and workouts, or when you don’t eat anything before you start, get a hard no from me. Especially if this is a morning workout, your body is essentially going to be running on empty after an overnight fast. Once in a while, if you’re really not hungry in the morning and just have a short workout planned? Fine. But in general, you are going to feel better if you eat something beforehand. Scientifically speaking, although the body may adapt to using more fat for fuel during fasted or carbohydrate restricted workouts, there are no known performance benefits to date (and this topic has been researched a ton!).
Thanks for reading!