Review of Pre-Run Meals and Snacks

What you eat before a run can make the difference between a strong session and stomach disaster. The ideal pre-run fuel balances energy availability with digestive comfort.

Guidelines

• Timing: 2–4 hours before a run, eat a balanced meal.
  
  
• Macronutrients: Carbs for energy, moderate protein, low fat and fiber.
  
  
• Snacks: For runs <60 minutes, a light snack may suffice.
  
  

Good Options

• Oatmeal with banana.
  
  
• Bagel with honey.
  
  
• Rice with a small portion of chicken.
  
  
• Banana or energy bar if short on time.
  
  

Foods to Avoid

• Greasy, fatty meals.
  
  
• High fiber foods (beans, cruciferous veggies).
  
  
• Excessive caffeine if it causes stomach upset.
  
  

Verdict

Pre-run fueling is highly individual, but the rule of thumb is: simple carbs, moderate protein, low fat and fiber. Experiment in training — never on race day.

- Edward