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 a list of healthy, nutritious snacks to eat before running 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.
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
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.