Have you been trying to nail down what to eat before running in the morning?
Fueling for any run is tricky.
Should you eat before running in the morning? (And risk an upset stomach?)
Should you skip breakfast? (And maybe run out of energy midway through a run?)
How do you find that sweet spot of having enough energy without stomach issues?
To do this, we’ve got to take a closer look at:
- The number of carbs you need
- The type of run you’ll do
- And, the time you have before running
By the end of this post, you’ll have a good idea of what (and when) to eat before running in the morning for the most energy.
Let’s get started.
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Should you eat before running in the morning? Here’s the deal
Every runner’s different—what works for another runner might not work for you.
So while the information here can guide you on what to eat before running in the morning, you are the ultimate judge of what’s going to be best for you.
This is truly all about you—what you like to eat, your dietary preferences, and how you respond to foods on the run.
Use the advice here but know that there is a bit of experimenting that happens before you find a fueling strategy that works best for you.
The quick run-down of what to eat before running
If you want to avoid stomach issues (aka runner’s trots) on the run, opt for foods that are low-fat, low-fiber, and low-moderate protein. 1 Thinking about skipping breakfast? There are compelling reasons why you should avoid intermittent fasting and exercise.
The examples in this post assume that you weigh about 150-lbs, but your food requirements may be more or less, depending on your weight.
| If you plan on running within… | You’ll need…. |
| 5-60 minutes | 300 calories |
| 2 hours | 600 calories |
| 4 hours | 1,200 calories |
What to eat before running, when your run is less than 90 minutes
If you plan on running within the next 5—60 minutes
- Grab a small snack of about 300 calories. But note, you might not need a snack if your run’s less than 60 minutes.
- If you want to get specific, choose a snack that contains 0.5 grams of carbs per pound of bodyweight, which is roughly 75 grams of carbs for a 150-pound runner.
- Snack ideas:
- Banana and an energy bar
- Toast with peanut butter
- Or elite runner Shalane Flanagan’s gluten-free superhero muffins
If you plan on running 2 hours after waking up
- Eat about 600 calories.
- If you want to get specific, consume a meal that’s 1.0 grams of carbs per pound of bodyweight, which is 150 grams of carbs for a 150-pound runner.
- Pre-run meal ideas:
- Baked french toast with yogurt and fresh fruit
- Slow cooker apple cinnamon oatmeal
- Breakfast tacos
If you plan on running 4 hours after waking up
- Eat about 1,200 calories. (This sounds like a lot of calories, but this could include breakfast, second breakfast, and snacks.)
- If you want to get specific, eat about 2.0 grams of carbs per pound of bodyweight, which is 300 grams of carbs for a 150-pound runner.
- Pre-run meal idea for the day might look like this:
- Breakfast: Green eggs and ham oatmeal
- Second breakfast: Soba noodle salad with peanut sauce
- Snacks: Ginger molasses cookies, garlic lemon roasted chickpeas
What to eat before a morning run, when your run is over 90 minutes
Eat a pre-run snack and plan on eating more while you’re running.
A pre-run snack will get you through the first hour, but you’ll need extra energy after that.
If you plan on a 2 to 3-hour run, eat or drink (or both) roughly 30-60 grams of carbs (120-240 calories) during your run.
Need fueling options for long runs? These are some solid options.
CONCLUSION
So what should you eat before running in the morning?
That all depends on how much time you have before a run and the type of run you’ll do.
Dashing out the door to squeeze in a 30-minute run? You might only need a small snack.
Got your sights set on a 2-hour run? It’s a good idea to eat something before and during your run.
But remember, every runner’s different—what’s best for another runner might not work for you.
Knowing exactly what to eat before running in the morning takes a bit of experimenting.
So experiment, start with what you like to eat before a run, see if it gives you energy because you are the ultimate judge of what’s best for you.
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