Best Pre-Workout Snacks for Runners

As an athlete, you know that preparing for your run starts long before you lace up your shoes. The right pre-workout snack can be a game changer, making the difference between operating at peak performance and not quite achieving your goals.  

Because every runner is different, there is no one specific snack that is best for you. While your personal preferences and the way your body responds to certain foods should play a role in what you eat before a run, you'll also want to ensure your snack has the right combination of nutrients for the intensity and duration of your workout. Factors like your age and fitness level may also help determine your ideal pre-run snack. Finding the right combination for your individual needs could require some trial and error, keeping a food and fitness journal to determine how your diet affected your daily workouts each day, or even working with a professional nutritionist or running coach.  

The timing of when you eat may also be an important factor when fueling up for your next run. In this article, we'll take a deeper look at some general guidelines, as well as list some delicious pre-workout snack options for you to try.  

When to eat your pre-workout snack

When it comes to metabolism and energy efficiency, research suggests that there is not a significant difference in pre-workout snack timing, as long as you eat within the four-hour window of exercising. However, if it's been more than two hours since you last ate, having a small snack with about 15 to 25 grams of carbohydrates before you run can help you exercise longer and at a greater intensity. This is especially important if you like to run first thing in the morning or during that window between work or school and dinner.  

The closer you are to your running time, the smaller the snack you should eat. Stick to foods made of simple carbohydrates, like fruit and dairy products, because they're easy to digest, and your body breaks them down quickly, using them for energy. If you don't plan to work out for a couple of hours, consider a larger snack or small meal with both simple and complex carbohydrates.  

Understanding pre-workout nutrition

Generally, your ideal pre-workout food should be high in simple, fast-digesting carbohydrates for quick energy, and it can include a moderate amount of protein and a small amount of fat to help with maintaining your intensity and sustaining your energy throughout the run. When your body metabolizes these three important macronutrients, it fuels everything from your brain's neurotransmitters to the contraction of your muscles while running.  

Carbohydrates

Carbohydrates, found in starches and sugars, turn into glucose and enter your bloodstream when digested, providing your body with energy that comes on quickly and is easy to access.  Ideally, you'll want to stick to healthy carbohydrates found in whole and minimally processed foods, like whole grains, fruits, vegetables, and beans and legumes.  

When choosing carbohydrates, it's also important to understand the difference between simple and complex options. Simple carbohydrates are ideal for runners because they're made up of smaller molecule chains that break down into glucose quickly, providing you with a spike of energy, while complex carbohydrates, made from longer molecule chains, break down more slowly. This can help you determine what to eat based on when you plan to work out.  

Protein

Protein is a macronutrient made up of amino acids that have significant effects on muscle building and recovery. For this reason, you may already incorporate a high-protein snack into your post-run routine. But if you eat your pre-workout snack at least an hour to two hours before you run, you can choose one with a moderate amount of protein. The thought behind this is your body digests protein more slowly than simple carbohydrates, so it won't provide you with an immediate performance boost.  

Fats 

Fats are important macronutrients that can help improve cholesterol levels, cardiovascular health, and inflammation levels. Similar to protein, fats may not play a role in creating a quick energy supply, but as long as you eat them at least an hour to two hours before your run, you can include minimal healthy fats in your snack, like nut butters, seeds, and avocados.  

5 pre-workout snacks to try

Whether you go for a leisurely afternoon jog or you're training for a marathon, your pre-workout snack should provide the fuel you need to sustain your energy throughout your workout. These ideas focus primarily on a healthy carbohydrate source while coupling it with other healthy nutrients to help you perform.    

Banana with peanut butter 

Bananas are simple carbohydrates that provide immediate energy and have a high potassium content, which can help you avoid muscle cramps during your run. They also provide about 28 grams of simple carbohydrates for quick energy. Adding a little bit of peanut butter brings in protein and healthy fats to help you maintain your endurance and intensity.  

Greek yogurt with berries

While Greek yogurt is a high-protein food, with about 10 grams per 100-gram serving, it is easily digested, making it a great choice for runners to sustain energy and promote muscle repair and recovery. Berries add antioxidants and simple carbohydrates for a high-energy workout.  

Whole-grain toast with avocado

One slice of whole-grain toast offers around 14 grams of carbohydrates for sustained energy, while avocado contains heart-healthy monounsaturated fats. This snack combines complex carbs for long-lasting energy and healthy fats for endurance, making it a great choice to enjoy an hour or two before you head out on your run. 

Oatmeal with berries 

Oatmeal is a complex carbohydrate but because it contains a healthy amount of fiber, it only takes about two to three hours for it to turn into fuel, so consider this snack a few hours before your run. Berries are a great source of potassium, magnesium, fiber, and a small amount of simple carbohydrates to provide quick energy as well as protection against oxidative stress, which is associated with a decline in performance. Running can heighten oxidative stress in your tissue, so berries are also a great way to help protect your body overall and promote longevity. 

Dried fruit and cheese

Cheese is a good source of calcium and protein, while dried fruit provides simple sugars for quick energy. This snack offers a balance of protein for muscle health, calcium for bone strength, and easily digestible carbs for quick fuel. 

Please note: The information contained herein is for informational purposes only and does not contain or constitute medical advice or a medical opinion. Always consult with your qualified and licensed medical professional prior to beginning or modifying any diet or exercise program.