What to eat before a run

The goal: Prepare the body for optimal mental and physical performance with food and beverages that fuel, hydrate, and minimize digestive discomfort.

3-4 Hours Before: Enjoy a meal that is rich in carbohydrates and moderate in protein. Examples include...

• Chicken with rice & steamed vegetables
• Yogurt with berries & granola
• Oatmeal with peanut butter & banana

1 Hour Before: Enjoy a snack that is rich in easily-digestible carbohydrates and lower in fat and/or fiber. Examples include...

• Rice cakes
• Fresh or dried fruit
• Pretzels

Avoid

• Fatty/fried foods
• Foods high in fiber
• Spicy, minty, acidic or other irritating foods

Note: you may need to experiment with several pre-workout foods to find what gives you the most energy without feeling too heavy in your stomach