If you find yourself bonking on runs, it could mean you need to pay closer attention to how you fuel up before you hit the road. Many athletes make the mistake of underfueling, which can mean not eating enough throughout the day or not eating before heading out for a workout. To keep your energy up, grab a prerun snack that serves up high-quality, easy-to-digest carbs, Sneakers and shoes New Balance 373 sale fiber and fat content. To fit that description, we have a list of the 16 best pre-run snacks.
When deciding what to eat before running, know that while there’s science behind the general guidelines for nutrients you need, figuring out the foods that work for you is more of an art. Use this list as suggestions and do some trial and error to figure out what works best for you.
Pre-Run Snacks for Hour-Long Workouts or Shorter
While it’s okay to run without snacking during short workouts of lower intensity, having a small snack with about 100 to 200 calories about 30 minutes to an hour before you hit your stride will ensure that hunger doesn’t interrupt your run, especially if your workout is also high-intensity. These snacks are also ideal before speed sessions and hill work.
1 Cup Low-Fiber Cereal With ½ Cup Skim Milk
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2 (3-inch) Fig Cookies
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1 Cup of Berries With ½ Cup Low-Fat Cottage Cheese
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This high-carb snack is perfect 15 to 30 minutes before a short speed session.
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Pre-Run Snacks for 60- to 90-Minute Workouts
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Going longer? You’ll need more fuel so you finish the workout strong and don’t tire out before you’re done. Aim for around 200 to 400 calories.
1 Medium Banana and 1 Tablespoon of Nut Butter
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1 Bagel With 1 Tablespoon of Nut Butter and 1 Tablespoon of Jam
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½ Cup of Oats With Skim Milk, Topped With 1 Cup of Strawberries
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2 Ounces of Pretzels With 2 Tablespoons of Hummus
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2 Whole-Grain Frozen Waffles With 2 Tablespoons of Maple Syrup
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Peanut Butter and Banana Sandwich on Whole-Grain Bread
Eat this 60 to 90 minutes before your workout. The calories will keep your energy high during a long run.
2 Ounces of Honey Whole-Wheat Pretzels Dipped in 1 Tablespoon of Natural Peanut Butter
The pretzels provide carbs for energy and sodium for you hydration needs; the peanut butter offers protein rombaut black boots.
16-Ounce Sports Drink
Drink this 15 to 30 minutes before (or during) your workout. It provides fluids and electrolytes to help keep you hydrated.
15 Animal Crackers Dipped in 2 Tablespoons Peanut Butter
Eat these 30 to 60 minutes before your workout. Animal crackers are easy to digest and provide carbs for long-lasting energy. In addition to adding healthy fats and protein, peanut butter has been linked to a lower risk of coronary heart disease.
1 Cup of Apple Cinnamon O's Cereal With 1 Cup of Skim Milk and 1 Medium Banana
Eat this 45 to 60 minutes before your workout. The cereal and milk provide carbs for an energy boost, the banana provides potassium, and the milk offers an extra boost of calcium for bone health.
3 Ounces Deli Turkey Wrapped in a Flour Tortilla With 1 Cup Shredded Veggies
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