If you plan an hour-long training run and find yourself out of gas after 20 minutes, the problem might be your fuel. Sometimes, worried about having to use a bathroom during their workouts, runners avoid eating (and drinking water) before they train.
This is a mistake, as having enough energy to keep moving is as important to your results as proper form and leg strength. The best pre-run snacks provide high-quality, easy-to-digest carbs to keep your energy level consistent throughout your workout. And we have 16 top options that fit that bill and are dietitian-approved and packed with nutrients.
Of course, these suggestions are only a guide. Every individual is unique in terms of digestion time and how pre-run snacks settle, so you’ll need to experiment with how much and how long before each run you choose to eat your snack. But these offer a great place to start.
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Pre-Run Snacks for Hour-Long Workouts
It’s okay to run on empty for shorter workouts, but having a small snack about 30 minutes before you head out the door may help you avoid feeling hungry, especially if your short workout is also high-intensity. These snacks are ideal before speed sessions and hill work.
1 Cup Low-Fiber Cereal With ½ Cup Skim Milk
The milk provides protein, and both the cereal and milk have carbs to keep you energized.
2 (3-inch) Fig Cookies
The cookies are easy to digest and packed with high-energy carbs, vitamins, and minerals.
1 Cup of Berries With ½ Cup Low-Fat Cottage Cheese
Eat this 60 to 90 minutes before a workout. The berries offer carbs for energy, while the cottage cheese provides calcium, potassium, and vitamin D—all of which come in handy when training.
3 Graham Cracker Squares With 1 Teaspoon of Honey
This high-carb snack is perfect 15 to 30 minutes before a short speed session.
6 Ounces Plain Greek Yogurt and 1 Medium Peach
With calcium, vitamin D, and potassium to support bone and muscle health, plus antioxidants to boost immune function, this snack is perfect one hour before a run.
What to Eat Before an Hour-Long Workout
Nature’s Bakery Whole Wheat Fig Bars Variety Pack
Nabisco Honey Maid Graham Crackers
Good Culture Classic Cottage Cheese (Plain)
Fage Greek Yogurt
Pre-Run Snacks for 60- to 90-Minute Workouts
Going longer? You’ll need more fuel so you finish the workout strong and don’t tire out before you’re done.
1 Medium Banana and 1 Tablespoon of Nut Butter
Eat this one hour before your workout. The potassium and fluid in the fruit help you stay hydrated; the nut butter offers heart-healthy fat plus carbs.
1 Bagel With 1 Tablespoon of Nut Butter and 1 Tablespoon of Jam
A perfect combination of carbs, fat, and protein for a long run. The carbs will give you quick energy while the protein and fat will keep your energy from dropping.
½ Cup of Oats With Skim Milk, Topped With 1 Cup of Strawberries
Great as a snack one hour before your workout because it is packed with carbs and B vitamins. This is also a terrific post-run snack.
2 Ounces of Pretzels With 2 Tablespoons of Hummus
Pretzels provide easy-to-digest carbs for fast energy plus sodium to keep you hydrated; the hummus offers iron for strength, plus protein.
2 Whole-Grain Frozen Waffles With 2 Tablespoons of Maple Syrup
Maple syrup and waffles both offer fast-digesting carbs to provide an energy boost; the syrup also offers B vitamins to boost energy and bolster recovery.
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 to help keep you hydrated; the peanut butter offers protein to help muscles recover.
16-Ounce Sports Drink
Drinks 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
Eat this 90 minutes before your workout. This will provide long-lasting energy with extra protein to aid in muscle recovery.
What to Eat Before a 60- to 90-Minute Workout
Dave's Killer Bread Organic Everything Bagels
Snyder’s of Hanover Braided Honey Wheat Pretzel Twists
Bob’s Red Mill Organic Quick Cooking Steel Cut Oats
