In the sea of resources about nutrition and running available the internet, it can be hard to know what’s best. Here are some tips to help you choose a pre-run meal.

Probably not a good choice right before a run.

Hard to Digest

Your pre-run meal is not the time for a big colourful plate of fruit and veggies, nor is it the time for a big skillet of bacon, eggs and hash browns. Foods that are high in fiber like fruit and vegetables or high in fat like that big breakfast combo are slow to digest and take a long time to clear your stomach.

In general, processed foods can be digested more quickly than fresh or minimally processed foods. The heat of cooking will break down fruit and vegetables, making them easier to digest than raw fruit and vegetable. A dense bread full of whole grains, nuts and seeds will take longer to digest than white bread because your body has to break down those ingredients, whereas the white bread is made with grains refined and processed in factories.

Easy to Digest

Your pre-race meal should ideally be something that you can digest quickly so that when it’s time to run, your stomach isn’t still full of food. What you want is fuel without any gastrointestinal issues. Refined carbs work well, so bring on the white bread, plain bagels, oatmeal and crackers!

One of my personal pre-run or pre-race favourites is pancakes with maple syrup, but a piece of toast with jam, or a bowl of cereal with milk work well for me too before heading out to run. I like peanut butter but not right before a run (too many burps!) which makes sense because peanut butter is high in both fat and fiber. Remember that what works and doesn’t work for me won’t necessarily work for you. I know a lot of runners who have no issues with peanut butter before running.

Train Your Stomach

There’s a lot of stomach jostling when we run. Some runners blessed with a “stomach of iron” can eat anything before heading out for a run. For the rest of us, well we’d like to avoid cramps, bloating and the dreaded frantic search for a roadside portapotty. I’m a lot more careful about my pre-run meal than I am for my low-impact pre-pilates meal, that’s for sure.

That being said, in the same way we condition our legs to handle more running, we can condition our stomach to handle more food, and a bigger variety of foods. The key here is to start with small portions and let your body adjust. For example: If you typically don’t eat before a run but want to start, try a quarter of a bagel, or even just a couple bites, instead of a whole bagel.

It is important for any endurance runner (who wants to maximize their potential) to get used to taking in food before a run or workout.

Don't Train Hungry

Training fasted is a trend that is NOT recommended for women and could be fine for men in some scenarios, but the smartest way to train as a runner is fed. Your body needs fuel (before, during and after long runs and workouts) to perform well and recover quickly.

If you don’t want to get up really early before a morning run, you still need to eat something before heading out the door. If you got delayed at work and don’t have time for a meal before your workout, you still need to eat a snack. Trained your stomach to handle a least a few food options right before you run, and don’t start a workout hungry.

A Note on Temperature

Hot weather makes it harder to digest food because more of our blood is flowing to our extremities while running, trying to keep the body cool. Sometimes foods that don’t cause any GI issues in normal conditions will upset the stomach in really hot conditions. The best way to handle this uncertainty is to eat smaller a smaller quantity and see how you do. Trial and error. Practice fueling before all different weather conditions and pay attention to what works for you.

Hydration

Remember to drink fluids to help with digestion and stay hydrated. If you choose a sports drink for hydration keep in mind that some options have real sugar and will also provide carbs for energy while others have artificial sweeteners to keep the carbs low or zero.

For more specific information on any of these topics, or to dial in on your individual needs, I highly recommend consulting with a registered dietitian, sports nutritionist or qualified health professional.

Pre-Run Food Choices