{"id":42314,"date":"2024-01-15T08:16:00","date_gmt":"2024-01-15T08:16:00","guid":{"rendered":"https:\/\/www.bensnaturalhealth.com\/blog\/?post_type=generalhealth&#038;p=42314"},"modified":"2026-04-05T08:32:18","modified_gmt":"2026-04-05T08:32:18","slug":"what-to-eat-before-a-run","status":"publish","type":"post","link":"https:\/\/www.bensnaturalhealth.com\/blog\/general-health\/what-to-eat-before-a-run\/","title":{"rendered":"What To Eat Before and After A Run (And What Foods To Avoid)"},"content":{"rendered":"\n<p>Knowing what to eat before a run can help you keep your energy up and stay hydrated.<\/p>\n\n\n\n<p>When planning for a run, choose foods that are easy to digest and provide steady energy.&nbsp;<\/p>\n\n\n\n<p>The body needs glucose for energy, which comes from carbohydrates.&nbsp;<\/p>\n\n\n\n<p>So, it&#8217;s best to eat carb-rich foods before a run.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831322005993\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Studies<\/a> show that these foods, especially complex carbs, break down into glucose, thus fueling your muscles effectively.&nbsp;<\/p>\n\n\n\n<p>Fat and protein may also be helpful, but the primary energy source should remain carbs with a ratio of 4:1.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-to-eat-before-going-for-a-run\">What To Eat Before Going For A Run<\/h2>\n\n\n\n<p>Here are a few items that are great pre-run meals.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-fruits\">1) Fruits<\/h3>\n\n\n\n<p>Bananas, oranges, and cherries are good for quick, natural sugars and energy.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-whole-grains\">2) Whole grains<\/h3>\n\n\n\n<p>Oatmeal, whole grain bread with peanut butter, or pasta provide sustained energy release.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-starchy-vegetables\">3) Starchy vegetables<\/h3>\n\n\n\n<p>Potatoes or sweet potatoes are nutrient-rich and energy-dense.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-lean-proteins\">4) Lean Proteins<\/h3>\n\n\n\n<p>A small amount of lean meat, yogurt, or a boiled egg can be included, but keep the portion small as proteins digest slower.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-steamed-or-boiled-rice\">5) Steamed or boiled rice<\/h3>\n\n\n\n<p>Rice provides quick energy and is low in fiber, reducing the risk of gastrointestinal issues during the run. Combine it with lean protein for a nutritious pre-run meal.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-6-coffee\">6) Coffee<\/h3>\n\n\n\n<p>Some <a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-020-00383-4\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">studies<\/a> indicate that consuming coffee 45\u201360 minutes before running may reduce perceived effort, fatigue, and discomfort while enhancing mental alertness and awareness.<\/p>\n\n\n\n<p>But if caffeine sensitivity is a concern, it&#8217;s advisable to avoid it.&nbsp;<\/p>\n\n\n\n<p>[bensnaturalhealthIinlineLeadGen id =&#8221;1&#8243; event=&#8221;Sleep Guide Download&#8221; image=&#8221;https:\/\/blog.bensnaturalhealth.com\/wp-content\/uploads\/2024\/02\/Sleep-Cover.png&#8221; title=&#8221;Sign Up For Our Newsletter!&#8221; content=&#8221;##Receive 10% off our best-selling supplements ## Get Your FREE Sleep Guide ##Be the first to hear about sales and promotions ## Stay up to date on our latest health news&#8221;]<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-foods-to-avoid-eating-before-going-running\">Foods To Avoid Eating Before Going Running<\/h2>\n\n\n\n<p>While generally healthy, some foods are not ideal choices to eat before a run. It&#8217;s best to avoid these otherwise beneficial foods right before heading out for a run. They include:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-high-fiber-foods\">1) High-Fiber Foods<\/h3>\n\n\n\n<p>Broccoli, apples, pears, nuts, and seeds can be <a href=\"https:\/\/blog.bensnaturalhealth.com\/general-health\/best-foods-that-help-digestion\/\" target=\"_blank\" rel=\"noreferrer noopener\">challenging to digest<\/a>, perhaps resulting in cramps or gas.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-heavy-protein-meals\">2) Heavy Protein Meals<\/h3>\n\n\n\n<p>Chicken and red meat should be avoided before a run since they can be difficult to digest and impair performance.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-fried-foods-and-snacks\">3) Fried Foods and Snacks<\/h3>\n\n\n\n<p>Potato chips provide carbs but are also rich in fats, which are digested slowly and can cause discomfort.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-spicy-foods\">4) Spicy Foods<\/h3>\n\n\n\n<p>Chilies and other spices should be avoided before running, as they can cause heartburn or indigestion.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-fatty-foods\">5) Fatty Foods<\/h3>\n\n\n\n<p>It&#8217;s advisable to avoid foods high in healthy fats, like avocados, almonds, and full-fat cheeses, due to their high-fat content.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-should-i-eat-before-a-run\">Should I Eat Before A Run?<\/h2>\n\n\n\n<p>Eating before a long run is essential. But for shorter runs under 90 minutes, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4540168\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">studies<\/a> suggest that it&#8217;s often unnecessary as your body has enough glycogen stores.<\/p>\n\n\n\n<p>However, running without eating beforehand is only suitable for some and might lead to feeling drained mid-run. So, paying attention to your body and altering your pre-run diet is important.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-long-before-a-jog-should-you-eat\">How Long Before A Jog Should You Eat?<\/h2>\n\n\n\n<p>The timing of the meal matters. Eating too close to a run can cause cramps and discomfort, while running on an empty stomach can lead to a lack of energy and dehydration.&nbsp;<\/p>\n\n\n\n<p>The ideal timing for eating before a run varies based on the meal&#8217;s size and composition.&nbsp;<\/p>\n\n\n\n<p>A full meal is best consumed approximately three to four hours before a long run, allowing sufficient digestion and energy conversion time.&nbsp;<\/p>\n\n\n\n<p>Similarly, eating 30 to 60 minutes before the run is typically acceptable for a smaller snack.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.bensnaturalhealth.com\/health-products\/dailyenergy.html?utm_source=organic&amp;utm_medium=blog&amp;utm_campaign=DE_what_to_eat_before_a_run\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"760\" height=\"428\" src=\"https:\/\/blog.bensnaturalhealth.com\/wp-content\/uploads\/2023\/04\/Daily-Energy-1.jpg\" alt=\"vitamins for energy\" class=\"wp-image-39506\" srcset=\"https:\/\/www.bensnaturalhealth.com\/blog\/wp-content\/uploads\/2023\/04\/Daily-Energy-1.jpg 760w, https:\/\/www.bensnaturalhealth.com\/blog\/wp-content\/uploads\/2023\/04\/Daily-Energy-1-300x169.jpg 300w\" sizes=\"auto, (max-width: 760px) 100vw, 760px\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-foods-to-eat-after-running\">Foods To Eat After Running<\/h2>\n\n\n\n<p>Post-run nutrition is equally as important as pre-run nutrition. It has <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5852829\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">been found<\/a> to maintain glycogen levels, reduce muscle protein breakdown, and enhance muscle protein synthesis.<\/p>\n\n\n\n<p>A post-run meal should consist of a balanced combination of carbohydrates and protein, as carbohydrates replenish glycogen, the body&#8217;s stored energy, and protein aids in muscle repair and recovery.&nbsp;<\/p>\n\n\n\n<p>Based on the above recommendation, here are some excellent choices for post-run meals:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-chocolate-milk\">1) Chocolate Milk<\/h3>\n\n\n\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23075563\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Studies<\/a> show chocolate milk is an excellent option for post-run recovery. It offers a balanced combination of carbohydrates and protein in a 4:1 ratio, which helps replenish energy stores and supports muscle repair.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-protein-shakes\">2) Protein shakes<\/h3>\n\n\n\n<p>Whey protein shakes are popular post-run due to quick digestion and absorption. They are superior to other protein powders, like casein or soy, and contain nine essential amino acids for <a href=\"https:\/\/blog.bensnaturalhealth.com\/general-health\/ice-bath-benefits\/\" target=\"_blank\" rel=\"noreferrer noopener\">muscle recovery<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-carbohydrates\">3) Carbohydrates<\/h3>\n\n\n\n<p>Opt for whole grains like quinoa or brown rice, which release sustained energy.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-proteins\">4) Proteins<\/h3>\n\n\n\n<p>Lean protein sources like chicken breast, tofu, or Greek yogurt support muscle recovery.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-fruits\">5) Fruits<\/h3>\n\n\n\n<p>Incorporate fruits such as berries, which offer antioxidants and natural sugars.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-6-vegetables\">6) Vegetables<\/h3>\n\n\n\n<p>Include nutrient-dense options like leafy greens or broccoli for essential vitamins and minerals.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-7-healthy-fats\">7) Healthy Fats<\/h3>\n\n\n\n<p>Healthy fats like avocados, nuts, or nut butter can aid nutrient absorption and make you feel fuller.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-8-water\">8) Water<\/h3>\n\n\n\n<p>Along with proper eating, hydration after a run is vital since it impacts both performance and health.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26891166\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Research<\/a> suggests hydrating with 5-10 ounces of water (150-295 ml) before a run and around 20-20 ounces (500-600 ml) afterward.&nbsp;<\/p>\n\n\n\n<p>Also, drinking water every 15 minutes during a run is suggested.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/sms.12366\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Sources<\/a> suggest that cold water or an icy slush is excellent and improves performance.<\/p>\n\n\n\n<p>For optimal results, it&#8217;s typically advised to consume a post-run meal within 30 to 45 minutes after completing the run.&nbsp;<\/p>\n\n\n\n<p>Waiting longer, beyond two hours, to intake carbohydrates can result in a significant <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6019055\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">50% reduction<\/a> in glycogen synthesis, vital for replenishing the body&#8217;s energy stores.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-not-to-eat-after-jogging\">What Not To Eat After Jogging<\/h2>\n\n\n\n<p>While plenty of food might help you refuel after a run, others can harm your recovery.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-high-fat-foods\">1) High-Fat Foods<\/h3>\n\n\n\n<p>Like pre-run nutrition, post-run meals should avoid high-fat foods, which can slow down the digestion and absorption of carbohydrates and proteins, crucial for replenishing energy stores and repairing muscles.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-sugary-snacks-and-drinks\">2) Sugary Snacks and Drinks<\/h3>\n\n\n\n<p>Sugary snacks and drinks can hinder recovery by causing rapid blood sugar spikes and affecting the body&#8217;s glycogen replenishment process.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-alcohol\">3) Alcohol<\/h3>\n\n\n\n<p>Alcohol should also be avoided for at least an hour after a run. Since it&#8217;s a diuretic, it can contribute to losing water and salt\u2014two elements your body requires for recovery after a run.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-conclusion\">Conclusion<\/h2>\n\n\n\n<p>To support your running experience, consider incorporating easily digestible carbohydrates before a run and limiting heavy proteins and fried foods.<\/p>\n\n\n\n<p>Post-run, focus on carb and protein-rich foods for recovery. At the same time, proper hydration is essential for peak performance.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-explore-more\">Explore More<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/blog.bensnaturalhealth.com\/general-health\/does-exercise-boost-energy-levels\/\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"217\" src=\"https:\/\/blog.bensnaturalhealth.com\/wp-content\/uploads\/2022\/04\/Best-exercises-to-boost-energy-1024x217.jpg\" alt=\"does exercise boost energy\" class=\"wp-image-34909\" srcset=\"https:\/\/www.bensnaturalhealth.com\/blog\/wp-content\/uploads\/2022\/04\/Best-exercises-to-boost-energy-1024x217.jpg 1024w, https:\/\/www.bensnaturalhealth.com\/blog\/wp-content\/uploads\/2022\/04\/Best-exercises-to-boost-energy-300x64.jpg 300w, https:\/\/www.bensnaturalhealth.com\/blog\/wp-content\/uploads\/2022\/04\/Best-exercises-to-boost-energy-768x163.jpg 768w, https:\/\/www.bensnaturalhealth.com\/blog\/wp-content\/uploads\/2022\/04\/Best-exercises-to-boost-energy.jpg 1180w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><a href=\"https:\/\/blog.bensnaturalhealth.com\/general-health\/does-exercise-boost-energy-levels\/\" target=\"_blank\" rel=\"noreferrer noopener\">Best Exercises To Boost Your Energy Levels<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Knowing what to eat before a run can help you keep your energy up and stay hydrated. When planning for a run, choose foods that are easy to digest and provide steady energy.&nbsp; The body needs glucose for energy, which comes from carbohydrates.&nbsp; So, it&#8217;s best to eat carb-rich foods before a run.&nbsp; Studies show [&hellip;]<\/p>\n","protected":false},"author":52,"featured_media":42411,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[],"health_topic":[160,127],"class_list":["post-42314","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","health_topic-general-exercise","health_topic-general-health"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>What To Eat Before and After A Run (And What Foods To Avoid) - Ben&#039;s Natural Health<\/title>\n<meta name=\"description\" content=\"Read this blog to find out what to eat before and after a run and what to avoid after running. 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