Figuring out whether you should eat before a run and what exactly to eat can feel like you’re going down a rabbit hole of conflicting advice.
Over the years, I’ve had plenty of chats with registered dietitians to cut through the noise and get to what really matters: helping you feel good and run strong. This guide is here to make things simpler, not more stressful, so you can confidently fuel in a way that works for your body.
You’ll also see tips from our friend and trusted RD, Cortney Berling, who specializes in helping runners build a healthier relationship with food, something we’re all about here.
So read on to learn everything you need to know for the perfect pre-workout snack.
Why Pre Workout Snacks Are Important for Runners
Your body needs fuel to power through a workout, it’s that simple. When you head out for a run without eating, especially something longer or a speed workout, you’re more likely to feel sluggish and maybe even hit a wall.
Grabbing a pre-workout snack can help you avoid that mid-run bonk and keep your energy steady. But it’s not about grabbing whatever’s around. The right snack before a run gives your body what it needs to perform and feel good doing it.
I’ve tested a lot of different approaches over the years and worked with experts to really understand what makes a difference. And while I’ve got my go-to favorites, what works best is always personal.
So instead of giving you a one-size-fits-all list, let’s walk through the key things to think about—so you can put together a pre-run snack that fits your routine, feels good in your gut, and actually helps you run stronger.
Best Pre Workout Snacks Based on Your Workout
Your energy needs are going to look different depending on what kind of workout you’re doing. A short, easy run? You probably don’t need as much. But a long run or speed workout is when the right pre-workout snack can really make a difference.
The longer and harder the workout, the more fuel your body burns through, so it makes sense that you’d need a bigger snack to keep going strong. Think of a run where your last few miles just felt like you were dragging through the mud; that’s probably because your body is saying, “hey, I need more fuel!”
Depending on how long the run is, it will help you to determine the amount and combo of carbs, fat, and protein needed.
Let’s look at a few simple snack ideas that can help you feel good, whether you’re heading out for a quick, easy run or a big training day.
>> If you want something you can easily print, download my quick reference guide of ideas for What to Eat Before a Run!
Pre-Workout Snack Ideas for Shorter Runs – Under 90 Minutes (or Low-Intensity Sessions)
A couple of dates with 1 tbsp coconut oil or almond butter
Banana with 1 tbsp almond butter
1 small container of yogurt (if your body can handle it!)
A handful of trail mix (nuts, raisins, pretzels)
Liquid nutrition like Tailwind, Skratch or Gnarly
Kind bar, Fig Newtons, Odd Balls
English muffin with nut butter
Dried fruit with a few nuts
Bowl of cereal (whatever you like but remember low fiber is best! Cheerios are always a easy choice!)
Protein pancakes
If you’re looking for quick snacks, check out Amanda’s FuelGoods snack boxes or create your own!
Pre Workout Snack Ideas for Longer Runs – Over 90 Minutes (or High Intensity Sessions)
All of the above foods are still great options, but you may want a little more fuel to keep you going on runs over 90 minutes.
Bowl of oatmeal with 1 tsp nut butter, fruit
2 slices of bread (sourdough is great for those with stomach issues), 2 tbsp nut butter, 1 tbsp honey
Bowl of brown rice with some eggs
Frozen waffles with syrup and nut butter
Greek yogurt with maple syrup and granola
Pop Tarts (easy source of sugar and carbs which is exactly what your body needs for fuel)
What to Think About When Picking a Pre Workout Snack
Many runners aren’t eating enough throughout the day or during their run, thinking they’re “saving calories”. But skipping meals or under-fueling can backfire big time.
When you fuel properly, your body gets what it needs when it needs it, and you’re less likely to hit that wall or feel out of control around sugary snacks.
I’ve had years of experience not only as a runner, but also as a running coach. I’m so lucky to have worked with many sports dietitians and yet two very basic principles remain around all the info.
The quality and timing of your food matters
You’ve got to test things out to see what actually works for you
There’s no magic pre-run snack that works for everyone. But paying attention to these two pieces can help you fuel smarter and avoid those dreaded mid-run GI issues.
“Fueling is not a reward- it’s a requirement. Your body deserves nourishment before, during, and after the miles. Running isn’t a transaction to earn your meals—it’s a celebration of what your fueled body can do.” – Cortney Berling, MPH, RD
Pre-Workout Snack Timing
Finding a balance between the right timing is one of the most important factors when picking the right pre workout snack.
You might have the perfect snack, but if you eat it too early or too close to your run, you could end up feeling sluggish or dealing with mid-run stomach issues. (i.e. my husband running after work having not eaten since 10AM…. technically he ate, but not in the right window to prevent getting light-headed!)
When deciding on a snack, ask yourself two things:
Your answers will help you figure out what kind of snack to grab and how much of it you need. It’s all about finding that sweet spot between fuel and comfort.
Ditch Complex Carbs
Quick, easy-to-digest carbs are a solid choice; they get glucose to your muscles fast and are less likely to upset your stomach. That’s why they’re often better than high-fiber foods like whole grains or veggies right before a workout.
And yes, this is one of those times when grabbing something sweet, like a piece of candy or an energy chew, is totally fine. Sugar isn’t the enemy here. In small amounts, it can be a super effective fuel source when timed right.
If you have less than 30 minutes to digest, try grabbing an easy-to-digest snack like some gummy candies or dried fruit with a sports drink.
What complex carbohydrates make up for in sustained energy release, they lose in digestibility and efficient transfer from food to energy. I suggest consuming an easily digestible form of carbohydrate before each workout as a means of raising blood sugar.” Thrive Fitness by Brendan Brazier
What About Protein?
Protein isn’t your main energy source for running, but it can still be helpful.
Including a small amount in your pre-run snack may reduce muscle breakdown, support recovery, and even help ease soreness after the run. It can also slow how quickly carbs hit your system, giving you steadier energy, especially on longer runs.
For easy, low-intensity runs under two hours, you might not need it. But if it sits well and your workout is longer or more intense, it’s worth trying to see how your body responds.
If you have less than 30 minutes to digest, avoid adding protein to your snack!
Watch the Fat
During low to medium-intensity exercise (hello distance running!), the body will first generate energy from available fat sources. That’s why some runners following high-fat or plant-based diets report needing fewer mid-run snacks and having fewer cravings overall.
If GI issues tend to pop up for you, it might be best to limit fat before a workout. But for others, a little healthy fat can help you feel more satisfied and provide steady energy over time.
Types of Foods To Skip
Since I’m convincing you how important it is to eat, let’s talk about a few foods you want to shy away from pre-run or pre-sweat session and why:
Dairy: Sorry, but your chocolate milk is better for recovery! This is because it often causes stomach issues
Fried foods: Unfortunately, as tasty as they can be, they can simply make you feel sluggish as you try to digest them with less blood flow to the stomach.
Large, heavy meals: Again, the body needs blood to digest and now it’s being diverted to the legs.
Sugary cereals: You’ll get that blood sugar drop and it feels like a bonk. Instead, try Cheerios or Chex adding some fruit for sugar that has a bunch of nutrients as well.
Remember that your stomach is also a muscle, so you need to train it just like you do your legs. Start by eating small amounts of easy to digest foods prior to your runs and slowly increase what you can take in to help really fuel those long runs.
Don’t Make these Pre Workout Snack Mistakes
While pre-workout snacks will help you to have better runs, this is only if you’re picking things that work for your body.
If you keep bonking mid-run, battling stomach issues, or forcing down food that doesn’t sit well, it’s time to stop following one-size-fits-all rules. Just because something works for someone else doesn’t mean it’s right for you.
Pay attention to how you feel and use that as your guide. Fueling is a good thing, not something that makes you feel sick.
1. Not Giving Enough Time to Digest
Eating too much before exercise can leave you feeling sluggish and bloated. It’s important to remember that your body needs time to digest food before it can use it for energy. Aim for a moderate-sized snack that provides the right balance of macronutrients for optimal energy and performance.
2. Consuming Too Much Fat or Fiber
While healthy fats and fiber are essential for overall health and wellness, consuming too much of them before exercise can slow down digestion and leave you feeling uncomfortable. Stick to moderate amounts of these nutrients in your pre-workout snack.
3. Consuming Too Much Sugar or Caffeine
While sugar and caffeine can provide an energy boost, consuming too much can lead to crashes later on.
It’s important to opt for snacks that contain natural sources of sugar, like fruit, and limit caffeine-heavy snacks like energy drinks. These can cause jitters and anxiety, which can negatively impact your workout.
If you’re grabbing for a coffee or energy drink before heading out for your workout, here’s a tip from Registered Dietitian, Cortney Berling.
4. Skipping Pre-Workout Nutrition Altogether
Perhaps the biggest mistake you can make is skipping pre-workout nutrition altogether. Without the right fuel, your performance will suffer, and you may be more prone to injury and fatigue.
It’s important to fuel your body with the right nutrients before exercise to ensure that you have enough energy to power through your workout. As a review, some key nutrients to include in your pre-workout snack include:
Carbohydrates for energy
Protein for muscle repair and recovery
Fluids to stay hydrated
Remember, the key to a successful workout is fueling your body with the right nutrients. Avoid these common pre-workout snack mistakes, and you’ll be well on your way to achieving your fitness goals.
If you’re looking for more information about pre-workout snacks, listen to our recent episode of Tread Lightly Running Podcast.
Now that you’re empowered with the knowledge to have the right pre-workout food, head on to learn about some pre-workout supplements that can change your workout game!
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