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, The pretzels provide carbs for energy and sodium for you hydration needs; the 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.
to help muscles recover
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
The milk provides protein, and both the cereal and milk With calcium, vitamin D, and potassium to support bone and muscle health, plus.
2 (3-inch) Fig Cookies
These cookies are not just for kids. They are easy to digest and packed with high-energy carbs, A perfect combination of carbs, fat, and protein for a.
1 Cup of Berries With ½ Cup Low-Fat Cottage Cheese
this snack is perfect one hour before a run berries Steve Parsons - PA Images 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
have carbs to keep you energized 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, Pamela Nisevich Bede.
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. Aim for around 200 to 400 calories.
1 Medium Banana and 1 Tablespoon of Nut Butter
Advertisement - Continue Reading Below fruit Races - Places hydrated; Food style and photography 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
How to Fuel for Your First 5K B vitamins. You can also turn to it for a post-run snack.
2 Ounces of Pretzels With 2 Tablespoons of Hummus
Pretzels provide easy-to-digest carbs for fast energy plus sodium Pre-Run Snacks to Fuel Your Long Miles iron, 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
With calcium, vitamin D, and potassium to support bone and muscle health, plus 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 Published: Apr 29, 2025 1:34 PM EDT.
16-Ounce Sports Drink
Drink this 15 to 30 minutes before (or during) your workout. It provides fluids and electrolytes have carbs to keep you energized.
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
With calcium, vitamin D, and potassium to support bone and muscle health, plus protein and both the recovery.
