Best Things To Eat Before Running

Best Things To Eat Before Running

A lot of people overlook what they eat before running. That's a mistake, since a runner's food is the fuel that sustains their bodies during exercise.

Jul 6, 2022 by FloTrack Staff
Best Things To Eat Before Running

A lot of people overlook what they eat before running. This is a mistake, since a runner's food is the fuel that sustains their bodies throughout the exercise. The nutritional value (or lack thereof) of a pre-workout meal can make or break a run.

If you're not sure what to eat before running, consider the top foods to consume below.


Bananas provide a high-carb energy booster that will give you fuel before your run. 

Besides being a quick source of carbohydrates, they also contain a healthy dose of potassium, which is essential for long-distance running and when running during high temperatures, because you'll most likely sweat and lose minerals from your body.

Consuming foods that are high in potassium and other minerals, such as bananas, helps compensate for such loss. It also helps lower your blood pressure at the same time.


Oatmeal is one of the best breakfasts you can have before going on a run. This is because oats provide your body with sufficient carbs to fuel your workout, while also being high in fiber.

Furthermore, oats have a low glycemic index. This means that they cause the body's blood sugar level to slowly rise, while providing enough energy over a long period. It also helps keep you feeling full longer.

Peanut Butter

Peanut butter is a good source of vitamin E, which is an effective antioxidant for the body. 

Though peanuts contain fat, it primarily consists of the "good" fat that can help reduce cholesterol levels.

Besides that, peanut butter also provides the body with sufficient protein, which helps grow the muscles. Protein is an essential part of a runner's diet, so try adding it to whole grain toast with slices of banana for a quick snack.

Whole Grain Pasta

Whole grain pasta provides runners with the carbohydrates they need for a long run. Having full glycogen reserves is important, as it helps provide the necessary fuel, which is why eating pasta before running can be beneficial.

In fact, eating foods rich in carbs, such as pasta, a few hours before exercise can help increase muscle glycogen stores and improve exercise performance.

Make sure that you choose only the whole grain variety of pasta, as it will help keep you full for a longer period, while also containing additional B vitamins.

Plain Yogurt

Plain yogurt provides runners with the perfect blend of proteins and carbohydrates they need before a run. It also has a high amount of essential amino acids, which the body needs to stay healthy.

Yogurt also contains calcium that helps strengthen the bones during workouts. 

A great thing about yogurt is that it has lower lactose, compared to other dairy products, making it more tolerable to consume.


There are many more foods you can eat besides those listed above. 

Knowing what to eat before running is important because it will provide you with the fuel you need to keep up with your workout.

The tips provided above should give you a general idea of what foods you should consume before running so that you'll be ready for your next run.