Here is a Complete Guide to your Ideal pre-run Diets

Updated at: Oct 26, 2018
Here is a Complete Guide to your Ideal pre-run Diets

Your ideal pre-run diet should be enriched in nutrients and enable you to have energy for your runs. Here is a proper guide to your ideal pre-run diet.

Varsha Vats
Exercise & FitnessWritten by: Varsha VatsPublished at: Oct 26, 2018

Running is not just about good running shoes. There is an aim when you take up running. However, many a time people are confused about what to eat before a run because if you eat too much prior to a run, you can feel your stomach making you sick and if you don’t eat enough, you feel your knee buckling after a couple of miles. The right food can help you run well. You must ensure that your diet contains all the nutrients that are required for proper fueling for the run. You must have a proper diet before running if you are aiming high and want to reach your fitness goal more effectively. Your ideal pre-run diet should be enriched in nutrients and enable you to have the energy for your runs. Here is a proper guide to your ideal pre-run diets. 

The ideal time of having a pre-run diet

Although, having something within two hours prior to a run but something quick and with just enough amounts of calories, low fibre, and low fat can be an ideal snacking option. You still need to watch the calorie part, have something with a mild amount of calorie in it. 

Apple Juice or apple sauce or any other juice

A small bowl of apple sauce or a glass of apple juice could be the right choice. The idea is to have enough sugar to make the run last longer. You can also go for cherry, cranberry juice and any other juice that can offer quercetin which is an antioxidant. However, some runners have complained of going wobbly because of blood sugar spike, so to avoid this have some almonds and boiled egg white to slow down the absorption of sugar. Protein slows down the absorption of sugar. 

Also read: 5 Ways to Move Around

Raisins, dates and figs

An abundant amount of raisins, dates and figs can be carried along while you go on a run. They can offer you quick calories on the run along with some micronutrients. Many runners go for energy bars for micronutrients and nuts can be your supply for micronutrients. Micronutrients are very important during the run. Along with micronutrient, figs, raisins and dates contain flavonoids, antioxidants, polyphenolic, iron, potassium, calcium and magnesium. 

Nutter- butter made from nuts

If you are aiming for a longer run, you will require protein and fat to keep you full. Some rice cakes with nut butter and honey can give you quick carbs and slow burning fat. You can also have white bread instead of rice cakes. 


If you are a coffee enthusiast and a runner, just a cup of espresso will do you good but avoid it if you are not a coffee person. If you face any health issue after caffeine intake then avoid coffee as much as possible.

Also read: 5 Effective Exercises to Reduce Side Bulges

A good sleep

You must complete your 8 hours sleep before running in the morning. Sleep deprivation can make you feel tired in the morning can become a reason to skip the run. To feel energetic in the morning you must sleep properly.

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