What Energy Drink to Have Before a Run?

November 19, 2025 •

4 min read

According to a 2022 meta-analysis published in the journal 'Nutrients', caffeine intake can enhance endurance running performance by approximately 1.1%. Selecting the right pre-run drink is essential for runners seeking to boost energy, improve focus, and delay fatigue, and knowing what energy drink to have before a run can be the key to a better training session or race.

Quick Summary

Selecting the right pre-run beverage involves balancing ingredients like carbohydrates, caffeine, and electrolytes based on individual needs and workout intensity. Key factors include the duration of the run, personal caffeine sensitivity, and the drink's sugar content to prevent crashes and digestive issues.

Key Points

Differentiate Drinks: Traditional energy drinks are often high-stimulant and can cause crashes, while sports drinks are specifically formulated with balanced carbs and electrolytes for athletic performance.
Carbs are Fuel: For runs over 60 minutes, consuming fast-digesting carbohydrates from a sports drink or natural source is necessary to maintain muscle glycogen stores and sustain energy.
Electrolytes for Balance: Replenishing electrolytes like sodium and potassium, lost through sweat, is crucial for preventing muscle cramps, balancing fluids, and improving endurance.
Caffeine Requires Testing: Caffeine can improve endurance and focus, but individual tolerance varies. Consume a moderate dose (3-6mg/kg) about 45-60 minutes pre-run after testing your reaction during training.
Choose Wisely for Run Length: For short runs, water or a low-calorie electrolyte tab is sufficient. For long runs, opt for a balanced carb-electrolyte sports drink. A natural option like black coffee works for shorter efforts.
The Golden Rule: Practice and Personalize: The best choice is highly individual. Always test new energy drinks or fueling strategies during training runs, not on race day, to avoid digestive issues.

Understanding the Basics: Energy vs. Sports Drinks

Before diving into specific recommendations, it is critical to distinguish between general energy drinks and specialized sports drinks. Traditional energy drinks often contain high levels of sugar and stimulants, intended for a quick jolt of alertness. While some performance benefits have been observed with high-caffeine content, these drinks are not formulated specifically for athletic hydration and can lead to crashes and GI distress. In contrast, sports drinks are scientifically formulated to provide specific ratios of carbohydrates and electrolytes to support performance during exercise.

The Critical Role of Carbohydrates

Carbohydrates are your body's primary fuel source, which are broken down into glucose and stored as glycogen in your muscles and liver. During exercise, your body taps into these glycogen stores for energy. For runs lasting over 60–90 minutes, it is necessary to replenish these stores to avoid 'hitting the wall'. Sports drinks typically contain simple, fast-digesting carbohydrates (like glucose and fructose) to provide a rapid energy boost.

Why Electrolytes are Non-Negotiable

Electrolytes, such as sodium, potassium, and magnesium, are lost through sweat and are vital for maintaining proper fluid balance and muscle function. Losing too many electrolytes without replenishment can lead to cramping, fatigue, and impaired performance. For runners, especially 'salty sweaters' who lose a high concentration of sodium, a drink with a solid electrolyte profile is non-negotiable.

The Impact of Caffeine

Caffeine can be a potent ergogenic aid for runners, enhancing endurance, reducing perceived effort, and improving focus. Studies have shown positive effects even on shorter distances like 5K runs. However, the response to caffeine is highly individual and depends on genetics and tolerance. It's crucial to test your personal dosage and timing during training, not on race day. A moderate dose, typically 3-6mg per kg of body weight, consumed 45-60 minutes pre-run, is generally recommended.

Matching Your Drink to Your Run

For shorter runs (under 60 minutes):

Hydration is key: For most easy or short runs, plain water is sufficient. Your existing carbohydrate stores will provide enough energy.
Consider low-calorie electrolyte tabs: If running in hot weather or if you're a heavy sweater, a zero-calorie electrolyte tablet like Nuun Sport can be beneficial to replace lost salts without adding unnecessary carbs.
Natural caffeine source: A cup of black coffee 45 minutes before a run can offer a performance boost without extra sugar.

For long runs (over 60 minutes):

Carb-focused sports drinks: Endurance activities require a reliable source of carbohydrates. Drinks like Tailwind Nutrition or Skratch Labs offer a balanced mix of carbs and electrolytes designed for sustained fueling without causing stomach upset.
Mix of carb types: For very long runs, consuming a mix of simple sugars (glucose, fructose) can increase the rate of absorption and minimize GI issues. Many specialized endurance drinks already incorporate this ratio.
Strategically timed caffeine: Some long-distance runners use caffeinated versions of sports drinks or gels strategically in the second half of a race to combat fatigue.

Comparison of Pre-Run Drinks


Feature	Traditional Energy Drink (e.g., Red Bull)	Specialized Sports Drink (e.g., Tailwind, Maurten)	Natural Alternatives (e.g., Coffee, Coconut Water)
Primary Goal	Provides a quick jolt of mental alertness.	Sustains energy and maintains electrolyte balance during exercise.	Offers clean energy and hydration from whole-food sources.
Carbohydrate Source	Simple sugars, often high-fructose corn syrup, can cause a sharp spike and crash.	Scientifically formulated blends of simple and complex carbs for steady energy.	Natural sugars from fruit juice or honey. Often less concentrated than commercial products.
Electrolyte Content	Often limited or imbalanced, not designed for sweat replacement.	Specifically formulated with essential electrolytes like sodium, potassium, and magnesium.	Varies widely. Coconut water has natural potassium, but sodium may need to be added.
Caffeine Impact	Often high dose, can cause jitters, anxiety, and digestive issues.	Moderate and often optional, designed for optimal performance boosts without overstimulation.	Variable. Black coffee provides a controlled amount of natural caffeine.
Digestive Tolerance	Can be harsh on the stomach and cause discomfort, especially during exercise.	Generally formulated to be gentle on the gut, with specific ingredients to aid digestion.	Often very gentle on the stomach, particularly fruit juices and diluted options.

Making Your Final Selection: Trial and Error

It is impossible to recommend a single energy drink that works perfectly for every runner. Everyone's body, and specifically their gut, reacts differently to ingredients, concentrations, and flavors. The best strategy is to experiment during your training runs, not on race day. Keep a log of what you consume and how you feel during and after your run. Note any issues like bloating, stomach cramps, or energy crashes. By systematically testing different products—or even homemade concoctions—you can personalize your fueling strategy to find what works best for you.

Conclusion

For most runners, especially those on longer endurance runs, the optimal choice is a specialized sports drink that provides a balanced blend of carbohydrates and electrolytes. Brands like Tailwind and Maurten are popular for their gut-friendly formulations. For shorter, less intense efforts, a simple cup of coffee or a low-calorie electrolyte tab in water may suffice. Most importantly, listen to your body and train with your chosen nutrition to find the perfect fuel to power your run. For additional insights on sports nutrition, consult reputable sources like the U.S. Anti-Doping Agency's guide to energy and sports drinks.

Frequently Asked Questions

No, a regular energy drink like Red Bull is generally not recommended before a run, especially long distances. It contains high amounts of stimulants and simple sugars that can cause a rapid energy spike followed by a crash, and may lead to increased heart rate, anxiety, and digestive discomfort during exercise.

For energy drinks containing caffeine, the optimal timing is typically 45–60 minutes before your run. This allows the body to fully absorb the caffeine, providing maximum benefit as you begin your workout.

For most runs under 60 minutes, plain water is sufficient. Sports drinks become beneficial for runs lasting longer than an hour, intense workouts, or training in hot, humid conditions where replenishing electrolytes and carbohydrates is necessary.

Yes, natural alternatives include black coffee for a caffeine boost, coconut water for potassium, or homemade electrolyte drinks using fruit juice, water, and salt. These options allow for greater control over ingredients.

Carbohydrates provide the primary fuel (glucose) for your muscles. For longer or more intense runs, consuming fast-digesting carbs beforehand ensures your body has readily available energy, delaying fatigue and preserving muscle glycogen stores.

Caffeine is a mild diuretic, but studies suggest this effect is typically negated during exercise, especially when combined with adequate fluid intake. However, excessive caffeine can lead to stomach issues and should be paired with proper hydration.

The key difference is their composition. Sports drinks focus on an optimal balance of carbohydrates and electrolytes to support exercise, while energy drinks primarily contain high levels of stimulants like caffeine, often with excessive sugars not tailored for athletic performance.