To get the most out of your run, you need to properly fuel your body beforehand. The best type of food to eat pre-run largely depends on the type of run you are planning and the time of day. Here is what you need before a short and long run.
Long Run
When you’re on a long run, your muscles use adenosine triphosphate (ATP) for energy. Generally, these molecules are best attained through simple carbs. So great simple carb foods to have before a long run are a piece of toast with jam, fruits, or an energy bar. The best time to have your meal is an hour to two hours before the run.
Speed Run
Short runs up to 30 minutes are considered speed runs. An ideal meal to have before a speed run is a mix between simple and complex carbs and protein several hours before the workout. For example, brown rice with chicken or oatmeal with banana and peanut butter.
Morning Run
If you prefer to start your day with a run, it’s still beneficial to eat something before putting your trainers on. Consider a sugary snack like a pop-tart. They are mostly made up of simple carbs that digest quickly and will give you the boost of energy that you need. If you don’t like to eat in the morning, you can drink a smoothie or a protein shake.
