The 5 Best Foods to Eat Before Running, According to a Dietitian

1. Oatmeal

Per Ben-Asher, oatmeal is a complex carbohydrate that’s a great source of slow-releasing carbs that provide sustained energy. Try one of these savory oatmeal recipes and you’ll never look back.

2. Quinoa

This go-to grain lasts for days in the fridge, it’s gluten free and it’s one of the only plant-based sources of complete protein out there. Perhaps most importantly, it tastes good with just about everything, from a simple salad to shrimp and citrus. Pre-workout-wise, Ben-Asher tells me quinoa provides a balance of carbs and protein to support muscle and long-term fuel. Done.

3. Whole Wheat Pasta

You’ve heard of marathoners loading up on pasta the night before a race, and not just because it’s delicious. Whole wheat pasta specifically, according to Ben-Asher, provides a combination of protein and complex carbs to give you energy, prevent fatigue by promoting metabolic balance and promote optimal performance.

4. Sweet Potato

“[It’s a food] source that is nutrient dense and hydrating consisting of complex, slow-releasing carbs, potassium for electrolyte balance and vitamin A,” Ben-Asher explains. Plus, it’s just so darn versatile.

5. Brown Rice

Looking for a sustained release of energy and no sudden crashes? You’re going to want to snack on some brown rice ahead of a long trail, track or treadmill run.

How Long Before a Run Should You Eat?

This timing depends on if you’re headed out for a short or long run. “For a long run, a balanced meal that is high in complex carbohydrates, moderate in protein and low in fat should be consumed approximately two to three hours before the run to allow for proper digestion and optimal fuel,” Ben-Asher shares. “For a short run, you should consume more of a smaller meal or snack, with more simple carbohydrates to support quick energy within 30 to 60 minutes prior.”

What Are Foods You Shouldn’t Eat Before a Run? 

Among the foods Ben-Asher recommends avoiding before a run are:

• Burgers: “Can lead to sluggishness since it takes longer to digest due to the high fat content.”
• Pastries: “Cause quick energy spikes followed by crashes due to metabolic imbalance.”
• Brussels Sprouts: “Can contribute to bloating, increased gas or digestive stress due to high fiber content during run.”
• Cheese: “Slow to digest and lead to decreased energy levels.”
• Hot sauce: “Can lead to GI upset, indigestion and/or reflux.”

What Should You Eat After a Workout?

1. Yogurt or Cottage Cheese

“Both offer an excellent source of protein post-workout,” sports dietitian Angie Asche told PureWow in a previous story. For an extra antioxidant and carbohydrate boost, she recommends adding fresh berries or diced vegetables. Extra bonus? “Calcium and vitamin D-rich foods help strengthen bones and prevent fractures.”

2. Eggs

And not just the whites. “Egg yolks contain several vital nutrients for brain and bone health,” Asche explained, suggesting a post-workout snack of a few hard-boiled eggs for a quick and easy source of protein, teamed with a slice of whole wheat toast for additional carbs.

3. Smoked Salmon

Fatty fish are known for their inflammation busting abilities, and research published in the Clinical Journal of Sports Medicine found that omega-3 fatty acids can also help ease delayed onset muscle soreness (DOMS) after exercise. Try spreading a whole-grain wrap with a thin layer of cream cheese and topping it with smoked salmon for a delicious and portable snack.

4. Low-Fat Chocolate Milk

If you find it hard to eat right after exercising, the American Council on Exercise suggests trying liquid foods instead of solids. Chocolate milk is a particularly great choice, thanks to its tasty mix of carbs, protein and water. (Just go easy on the sugar.)