Going for a run is not just putting on your shoes and starting to add kilometers, if we do not prepare properly, the risk of injury and mental and physical wear and tear that prevents us from finishing training increases.

Food plays a fundamental role in our preparation, knowing what to eat before running can make the difference between a good and a bad race. Our body is nourished by what we eat, so we must take care of our eating habits if we want to be in good physical condition.

In the following article we will explain what to eat before running, explaining what your body needs and what are the best ways to feed it.

What does your body need before running?

Before telling you what specific foods you should eat, we must be clear about what our body needs to be able to perform at its best during training:

The carbohydrates

Carbohydrates or carbohydrates are the nutrients that are responsible for providing energy to our body, so we will need to eat them to be able to endure the entire race. However, there are two types of carbohydrates:

  • Rapidly absorbed carbohydrates: these types of foods contribute glucose to the blood quickly. In these cases, the energy is received almost immediately.
  • Slowly absorbed carbohydrates: in this case, glucose takes longer to reach the blood, however, it remains for longer.

Eating well before eating has a lot to do with the way we combine these two types of carbohydrates:

  • Two hours before going for a run we should eat slow-absorbing carbohydrates,
  • During the race, at the end or just before it is better to eat fast-absorbing carbohydrates that help us recover quickly.


Proteins are necessary and essential when we train or run regularly, but this does not mean that we should eat them just before running, because their digestion is heavier and could pose a problem for us.

Oatmeal with fruit

Oatmeal is one of the slow-absorbing carbohydrates, while fruit brings glucose to the blood quickly. Combining both before running will give you the energy you need to start the race and an extra contribution during the time you run.

Depending on the type of training you are going to do, some fruits or others will be better, generally

  • If it is going to be a long-lasting activity – more than two hours – fruits with a low glycemic index will do better, some examples are strawberries, apples or oranges.
  • On the contrary, if it is a short-term activity, it is better to eat fast-absorbing fruits such as melon, peach or kiwi.

A good way to eat it is in an energy bar or in a mixed bowl, if you also add yogurt that can be great.

Before running: shakes

Smoothies are a great option to eat before your run. Besides being very quick to make, being delicious and not requiring much effort to digest, they provide us with all the necessary nutrients to be able to have a good race.

Our recommendation is to make a banana smoothie, very beneficial for its amount of potassium, low-fat yogurt and a little granola to give it a bit of solidity.

The best recipe before training

Banana is one of the best products to eat before running, it is not surprising that in this article you read it more than once. The whole wheat toast with banana and cinnamon are one of these recipes you can record yourself to fire and use it normally, because it is the best in these cases.

Toast and fruit provide you with the two types of carbohydrates you need, at the same time without being easily digested. We have already told you about the banana, but in addition, cinnamon has the ability to keep blood sugar levels stable, making it remain regular throughout the workout.

Nuts, your best ally

When you’ve been running for a while, it’s normal for insulin levels to start to drop. One way to avoid this is to eat nuts before running, whether they are walnuts, almonds or dried fruit, you can eat a handful to better cope with the physical load.

It is important that you know that some nuts are high in fat, which makes us need more time to digest them, so it is not advisable to eat too much but only a handful.


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