What to Eat Before A Run: Advice From a Nutritionist

Whether you’re a beginning, intermediate, or marathon runner, the right sports nutrition is essential if you want to fuel your best performance. There are certainly some do’s and don’ts that can help you run faster, improve your endurance, and recover more efficiently post-workout. This comprehensive nutrition guide gives you an overview of what you should eat before a run to feel great during your session. We’ll also give you some guidance on what you can eat during your run to keep you from hitting an energy wall as well as what to eat after your run to help replenish your energy supplies and speed up recovery time. 

What to Eat Before Your Run

What you eat before a workout can have a positive influence on your running performance, but it can also really slow you down. Avoid foods that are high in fiber and fat before your workout. They are harder to digest and can upset your stomach. Plus, you should wait about three hours after having a large meal (focus on carbs and protein) before working out. Grab a small, low-fiber, high-carb snack 30 to 60 minutes before your run. You need about 30 to 60 g of carbohydrates per hour for intense workouts over 60 minutes or moderate sessions over 90 minutes. So refill your…

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