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If you’re heading out for a run, making sure your body has the right fuel can make a big difference to how you perform.
Think of your body like an engine; one that’s poorly maintained isn’t going to run well. So, when it comes to fuelling your body before a run, what are the best foods to eat and what should you avoid?
Deakin University’s Dr Rhiannon Snipe – an advanced sports dietitian who recently completed the Melbourne Marathon with an incredible time of 3:00:21 – shares her expert insights.
Pre-run nutrition isn’t limited to what you eat the day of your run; what you eat the night before matters too.
It’s long been said that pasta is a great meal to consume the night before heavy exercise. Is this a myth, or is there merit to this advice?
Dr Snipe says that in most cases, the type of run you’re planning to complete should inform your food choices.
‘The best food to eat the night before a run depends on how long and intense the run will be. For shorter or easier runs, choose foods that you know sit well and won’t upset your stomach.’
If you plan on running further, this is where that big bowl of pasta comes in. For longer or harder runs (more than 1.5 hours or races and interval sessions), eating a carbohydrate-rich meal the night before can help fuel your body.
If pasta isn’t your thing, Dr Snipe suggests a few carb-heavy alternatives that will sufficiently fuel you for your run.
‘Foods like rice, potatoes or grains help top up your glycogen stores, the body’s main energy source for endurance exercise. Combine these with a source of protein and healthy fats for a balanced meal.’
Another thing that can’t be forgotten is hydration. Dr Snipe says a lot of people don’t consume enough water prior to a run.
‘It’s also really important to drink enough fluids the day before so you start your run well hydrated,’ she notes.
Dr Snipe says before a long run, it’s best to eat an easily digestible, carbohydrate-rich breakfast or lunch. These foods will give you lasting energy.
‘Good options include porridge with banana, toast with honey, cereal with milk, or rice with eggs.’
It’s important to give your body time to digest the food. Dr Snipe advises eating at least two hours before your run so that your body has enough time to top up those energy stores.
Eating earlier and letting your food digest also reduces the risk of stomach upset during your run.
If you need a quick energy top-up before a run, opt for a light snack.
‘If you’re eating closer to your run, about 30 minutes to 2 hours before, go for a smaller meal or snack that’s mostly carbohydrate and easy to digest like a banana, a slice of toast with jam or honey, a muesli bar or a small smoothie,’ she says.
When it comes to short runs, fuelling needs are very different. For most people, eating beforehand isn’t essential for runs lasting around 30–45 minutes, particularly if you’ve eaten a meal in the previous few hours.
If you feel comfortable running without food, there’s no need to force it. However, if you prefer to eat beforehand, a small, easily digestible snack can help you feel more comfortable and energised.
‘If you choose to eat before a short run, keep it light and carbohydrate-based, such as a banana, slice of toast, muesli bar or small smoothie,’ Dr Snipe says.
As mentioned, carbohydrate-rich foods are some of the best to eat before a run, thanks to their energy-boosting properties.
However, not all carbs are perfect, so what should you turn to first?
As you’ve probably picked up, when it comes to running nutrition, it’s important to work out which foods you digest easily.
‘The best pre-run carbohydrates are those that are easy to digest and provide steady energy without causing stomach irritation. Great choices include oats, white rice, pasta, potatoes, toast, fruit (like banana or dates) and low-fibre cereals,’ says Dr Snipe.
If you’re in the loop with the running community, you’ve likely heard a lot of talk about energy gels. Some people love them; some people avoid them.
So, do they actually work or are they placebo?
‘Energy gels can help during long runs (more than 1.5 hours) by providing quick, easy-to-digest carbohydrates for extra energy. Each gel has about 25–30 grams of carbohydrates and is recommended to be consumed with water to aid digestion and absorption,’ Dr Snipe says.
Dr Snipe suggests sticking to the same fuel while training, especially if you’re training for an event like a marathon or half marathon.
‘You can also use other carbohydrate sources like sports drinks, lollies, bananas or energy bars. Just make sure to practice your fuelling during training so you can “train your gut” just like you train your legs!’
When it comes to specific foods to avoid, there’s no one-size-fits-all approach.
However, generally examples of foods to avoid include greasy takeaway or fried foods, creamy sauces, cheese, pastries, beans, nuts and large serves of high-fibre vegetables or salads.
You know your body better than anyone else, so it’s essential to fuel it with food you know your body responds well to.
Fuelling your body the right way can make all the difference to how you feel and perform on a run. Whether you’re heading out on a light run or a long-distance session, the best foods to eat before a run are foods that sit well with you and give you steady energy.
Focus on carbohydrates that are easy to digest, keep your hydration in check, and avoid anything too heavy or high in fibre. With the right preparation, you’ll be setting yourself up for a successful run.
Senior Lecturer
School of Exercise and Nutrition Sciences
Deakin University
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