Fuel Your Performance: What is best to take before a run?

October 9, 2025 •

4 min read

According to the American College of Sports Medicine, consuming carbohydrates before exercise can help you perform better and work out at a higher intensity for longer. So, what is best to take before a run? The ideal fuel depends on factors like timing, intensity, and duration, requiring a strategic approach to properly nourish your body.

Quick Summary

Optimal pre-run fuel involves consuming easy-to-digest carbohydrates for energy, hydrating properly with water and electrolytes, and avoiding high-fiber or fatty foods that can cause stomach upset. Timing and food choices should align with the run's intensity and duration to maximize performance.

Key Points

Carbohydrates are key: Focus on easily digestible carbohydrates to provide the necessary fuel for your muscles, especially for longer or more intense runs.
Timing depends on intensity: A large meal 3-4 hours before is best for long runs, while a small, simple carb snack is ideal less than 60 minutes before for a quick energy boost.
Stay hydrated always: Hydration starts days before a big run. For runs over 60 minutes, consider adding electrolytes to replace minerals lost through sweat.
Avoid GI irritants: Steer clear of high-fiber, high-fat, spicy, or excessive sugary foods right before a run to prevent stomach discomfort.
Practice makes perfect: Use your training runs to experiment with different foods and timings to find what your body tolerates best, especially for early morning runs or long distances.
Listen to your body: The ideal pre-run fuel is highly individual. Pay attention to how your body reacts to different foods and adjust your strategy accordingly for optimal comfort and performance.

The Science Behind Pre-Run Fueling

Proper nutrition before a run is crucial for optimizing your performance and ensuring you have the energy to complete your workout comfortably. The primary goal is to top off your body's energy stores and provide sustained fuel for your muscles. Carbohydrates are your body's preferred and most efficient energy source for moderate to high-intensity exercise. Your body stores carbohydrates as glycogen in your muscles and liver, and these glycogen stores are the main energy reserve you tap into during a run, especially long distances.

When you run, especially for more than 60-90 minutes, your glycogen stores can become depleted, leading to fatigue, lethargy, and a feeling of hitting "the wall". A well-timed, carb-rich meal or snack prevents this depletion, stabilizes blood sugar, and provides the immediate energy your body needs. Hydration is equally vital, as water helps transport nutrients and regulates body temperature, preventing dehydration that can lead to headaches, cramping, and poor performance.

Timing Is Everything: Matching Food to Your Schedule

What you eat is only half the story; when you eat it is the other. The timing of your meal or snack should correlate with your run's intensity and your personal digestion speed. Experimenting during training is key to finding what works best for you without causing gastrointestinal distress.

3-4 Hours Before Your Run

If you have ample time, a balanced meal can fully prepare you for a long or high-intensity session. This meal should be rich in complex carbohydrates and moderate in lean protein, but low in fat and fiber, which take longer to digest. Examples include oatmeal with berries and nuts or a turkey and cheese sandwich on whole-grain bread.

1-2 Hours Before Your Run

For a significant energy boost without feeling heavy, a smaller meal focusing on easily digestible carbohydrates and a little protein is effective. Options include toast with nut butter and banana or yogurt with granola.

Less Than 60 Minutes Before Your Run

If time is short, opt for a small, simple carbohydrate snack for a quick energy top-off. Avoid anything high in fat, protein, or fiber. A banana, energy gel, or pretzels are good choices.

The Role of Hydration: Water vs. Electrolytes

Proper hydration is essential and should start well before your run. Drink fluids throughout the day to ensure pale straw-colored urine. About 2 hours before, consume around 16 ounces of water or a low-carb electrolyte drink, and a few sips (6-8 ounces) 15 minutes before. For runs over 60 minutes, especially in hot conditions, consider adding electrolytes to replace lost minerals.

Comparison of Pre-Run Meal Timings and Foods


Timing Before Run	Ideal Macronutrient Profile	Example Meal/Snack Options	Benefits	Risks (If timed incorrectly)
3-4 hours	High complex carbs, moderate protein, low fat/fiber	Oatmeal with fruit, chicken and rice, sweet potato with veggies	Maximum glycogen loading for endurance, prevents hunger	Can feel heavy or sluggish if not digested
1-2 hours	High carbs, low fat/fiber, minimal protein	Toast with jam and peanut butter, yogurt with granola, fruit smoothie	Provides good energy with less risk of feeling full or bloated	Can cause GI upset if meal is too large or contains high fiber
<60 minutes	Small, simple carbs only	Banana, energy gel, a handful of pretzels	Quick, easily absorbed energy boost right before the start	Can cause an energy crash if too much simple sugar is consumed

What to Avoid: Common Pre-Run Pitfalls

Certain foods are best avoided before a run to prevent digestive issues. These include high-fiber foods like beans and broccoli, high-fat foods, spicy foods, and excessive sugar. Some individuals may also experience digestive issues with dairy products.

Tips for Morning Runs and Personalization

For morning runs, your approach depends on how much time you have. If you have 1-2 hours, a small carb-protein mix is good; with more time, oatmeal is an option. If you run immediately after waking, a small, quick-releasing snack like a banana or energy gel is best, emphasizing a good dinner the night before. Practicing fueling during training (gut training) helps your digestive system adapt, especially for long distances.

Conclusion: Fueling Your Way to Success

Determining what is best to take before a run is a personal process of trial and error. Prioritize carbohydrates for energy, time your intake appropriately for your run's duration and intensity, and stay hydrated. Shorter runs may only require hydration or a light snack, while longer distances demand more significant fueling with easily digestible carbs. Always test new fueling strategies during training to find what works best for you and maximize your running performance.

For more detailed nutritional guidelines, consider consulting authoritative sources such as the Mayo Clinic.(https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506)

Frequently Asked Questions

For short, low-intensity runs (under 45 minutes), some people can tolerate running on an empty stomach. However, for longer or more intense runs, it is not recommended as it can lead to fatigue, dizziness, and decreased performance.

For an early morning run, a small, easily digestible carb-focused meal is best. Examples include a banana, a slice of toast with jam, or a small bowl of oatmeal with fruit.

The ideal time to eat depends on the size of the meal. Eat a larger meal 3-4 hours before, a small meal 1-2 hours before, or a small, simple carb snack less than an hour before your run.

For long runs, drink water and an electrolyte-rich beverage to replace sodium and other minerals lost through sweat. This is especially important in warm weather.

High-fiber foods, such as certain vegetables and whole grains, can cause bloating, gas, and gastrointestinal discomfort during a run because they take longer for your body to digest.

A cup of coffee may be acceptable if you are used to it, as it can provide a quick energy boost. However, too much caffeine can cause restlessness and stomach upset, so practice moderation.

For those with a sensitive stomach, focus on simple, low-fiber carbohydrates that are easy to digest. A banana, a small amount of applesauce, or a few crackers are good options.