What snack should you eat before a run?

December 31, 2025 •

4 min read

According to the International Society of Sports Nutrition, consuming carbohydrates before a run can increase muscle glycogen stores, providing readily available energy for your workout. Knowing what snack should you eat before a run is crucial for both performance and digestive comfort, as the right fuel can make a significant difference in how you feel and perform on the road.

Quick Summary

Fuel your run with the right snacks at the right time. Focus on easily digestible carbohydrates for quick energy, like a banana or toast with jam, especially for shorter distances. For longer runs, pair carbs with a small amount of protein to sustain energy. Avoid high-fiber, high-fat, or spicy foods right before exercise to prevent stomach issues.

Key Points

Eat Easily Digestible Carbs: Focus on snacks like bananas or pretzels for quick energy boosts 30-60 minutes before a run.
Balance Carbs and Protein for Longer Runs: For workouts over an hour, a snack with both carbs and a little protein, like toast with peanut butter, helps sustain energy.
Avoid High-Fiber and High-Fat Foods: Stay away from heavy meals, greasy foods, and too much fiber right before running to prevent digestive issues.
Time Your Snack Wisely: The closer you are to your run, the smaller and simpler your snack should be to ensure proper digestion.
Experiment During Training: Never try a new fueling strategy on race day; use your training runs to find what works best for your body.
Stay Hydrated: Drink water in the hours leading up to your run to support digestion and prevent dehydration.

Why Pre-Run Fueling Matters

Optimal nutrition before a run provides your body with the energy it needs to perform its best, prevent premature fatigue, and enhance endurance. Running relies heavily on carbohydrates for fuel, and a well-timed snack ensures your muscles have the necessary glycogen stores to power your workout. The type and timing of your snack should align with the duration and intensity of your run, and everyone's digestive system is different, requiring some experimentation.

The Importance of Carbohydrates and the Pre-Run Snack

Carbohydrates are your body's most efficient fuel source for running, especially for moderate- to high-intensity efforts. When you consume carbs, they are broken down into glucose, which is then stored as glycogen in your muscles and liver. This stored glycogen is the primary energy reserve used during exercise. A small, easily digestible carbohydrate snack 30-60 minutes before a run ensures that your blood sugar levels are topped up, preventing an energy crash. For runs lasting longer than 60-90 minutes, it becomes even more critical to top off glycogen stores to sustain performance.

Timing is Everything: What to Eat When

Within 30–60 Minutes Before a Run If you're heading out for a short to moderate run soon, focus on simple, easily digestible carbohydrates. This allows for quick energy without burdening your digestive system. High-fiber or high-fat foods should be avoided, as they take longer to digest and can cause stomach distress during exercise.

Easy Choices: A banana, a handful of dates or raisins, half an energy bar, or a small handful of pretzels.

1–2 Hours Before a Run For longer runs, you can opt for a slightly more substantial snack that includes both carbohydrates and a small amount of protein. The protein helps to sustain energy release, while the carbs provide the immediate fuel.

Balanced Options: Toast with a thin layer of peanut butter and jelly, oatmeal with a few berries, or a small cup of low-fat Greek yogurt with fruit.

2–4 Hours Before a Run If you have a longer run or race planned, you can have a small, balanced meal. This allows ample time for digestion before your run begins.

Small Meal Ideas: A bagel with some turkey and mustard, or a small baked potato with a low-fat topping.

Comparison Table: Pre-Run Snack Options


Snack Option	Time Before Run	Macronutrient Focus	Benefits	Potential Downsides
Banana	30-60 min	Simple Carbs, Potassium	Easy to digest, quick energy, helps prevent cramps	None for most runners; easily portable.
Toast w/ Jam	30-60 min	Simple Carbs	Fast-acting energy source	Some may experience a slight sugar rush/crash if sensitive.
Oatmeal w/ Berries	1-2 hours	Complex Carbs, Fiber	Sustained energy release, good for longer runs	Can cause stomach upset in some if eaten too close to the run due to fiber.
Energy Gels/Chews	15-30 min	Simple Carbs	Highly concentrated, fast energy, very portable	Can be expensive, some find them too sweet or artificial.
Greek Yogurt w/ Granola	1-2 hours	Carbs, Protein	Combination provides sustained fuel	Can be high in dairy or fat; test tolerance during training.

Which Foods to Avoid Before Running

Just as important as what to eat is knowing what to avoid. Certain foods can cause gastrointestinal distress, bloating, or a heavy feeling that will negatively impact your run.

High-Fiber Foods: While important for overall health, high-fiber foods like broccoli, beans, and high-fiber cereals take longer to digest and can lead to bloating or gas.
High-Fat Foods: Fatty meats, fried foods, and heavy dairy products are slow to digest and can make you feel sluggish.
Spicy Foods: Can cause heartburn and general stomach discomfort, especially during exercise.
Excessive Protein: While a small amount is good, too much protein right before a run can slow digestion and divert blood flow from your muscles to your stomach.

Creating Your Personal Fueling Strategy

The best pre-run snack is a personal choice based on your digestion, the length of your run, and what your body tolerates best. It's important to experiment during your training runs—not on race day—to figure out your ideal strategy. Pay attention to how different snacks affect your energy levels and digestion. Keeping a simple food journal can help you track what works and what doesn't. Remember to also stay well-hydrated throughout the day and before your run. A good snack and proper hydration are the perfect combination for a successful run.

Conclusion: Fuel Your Performance Right

Choosing the right snack to eat before a run is a key component of a successful training plan. By prioritizing easily digestible carbohydrates for quick energy and pairing them with small amounts of protein for longer efforts, you can ensure your body has the fuel it needs. Remember to test different options during training and listen to your body to find what works best for you. This personalized approach to pre-run nutrition will help you avoid unwelcome stomach issues and optimize your performance, allowing you to run stronger and for longer.

Optimize your personal fueling strategy with these tips

Frequently Asked Questions

For a quick snack, 30-60 minutes before a run is ideal. If you're eating a small meal, allow 1-2 hours for proper digestion. For larger meals, give yourself 2-4 hours.

Yes, a banana is an excellent pre-run snack. It's rich in easily digestible carbohydrates and potassium, providing quick energy and helping to prevent muscle cramps.

For an early morning run, a light, easily digestible snack is best. A banana, a piece of toast with jam, or a small handful of raisins are all great options.

For runs under 45 minutes, you may not need a snack if you've recently eaten. However, a small, light snack like a few crackers or a small piece of fruit can help if you feel low on energy.

Avoid foods high in fiber, fat, and excessive protein, as these can be hard to digest and cause stomach upset. This includes greasy foods, spicy dishes, and high-fiber vegetables.

Energy gels are not necessary for most runs under 60 minutes. They are designed for concentrated, quick energy during long-distance or high-intensity efforts.

Caffeine can boost performance, but some runners find it can cause digestive issues. It's best to test your personal tolerance during training.