The Best Snacks to Eat Before Running

It’s important to fuel your body before going out for a run. The right snack can help keep you energized and prevent fatigue. On the other hand, the wrong foods can cause stomach distress and sluggishness. Foods that are high carb, lower fiber and low fat can provide the energy your body needs without slowing you down. We put together our favorite snacks and when the best times to eat them are.  

Running in 20 minutes

Whether you woke up late or just need a snack to quiet your grumbling stomach, these snacks are light and easy to digest.

  • Banana
  • Orange
  • Granola bar
  • Applesauce

Running in 45 - 60 minutes

When you have a little more time to digest, you want to choose a medium sized snack. You will get a boost of energy without the stomach cramps.

  • Cereal with berries
  • Yogurt with a peach
  • Wheat toast with nut butter
  • Whole grain crackers and a cheese stick 

Running in 90 minutes – 2 hours

You have time for an easily digestible meal or a heartier snack. These choices are hearty but won’t leave you feeling sluggish.

  • Sweet potato or wheat pasta with veggies
  • Carrots and hummus
  • Greek yogurt parfait with granola and berries
  • Fruit smoothie
  • Oatmeal with nuts and fruit

Fueling on the go

When running for longer than an hour you will need some nutrition to take along with your on your run. Long runs deplete glycogen and electrolytes which can cause you to hit the dreaded wall.  There are a variety of choices available: Gu (gel), Gu Chomps, HoneyStingers, Shot Bloks, sport beans, or even raisins could work. They are high carb, have glucose and replace electrolytes that you lose through sweat. 

Keep in mind that everyone has a unique digestive system. Use this guide to experiment with what works best for you. Proper nutrition and not eating too much or too little will maximize your training and help you have an enjoyable run.

If you have any questions about the options at our fuel station, please ask! We're here to help you find the right fuel source for your exercise. 

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