Skip Nav
Workouts
I Trained With J Lo's Trainer, and Now I Know the Secret Behind Her 6-Pack
How to Eat More and Lose Fat Trainer Tip
Diet Tips
Yes, You Can Eat More and Lose Fat! Follow This Trainer's Easy Trick
Celebrity Fitness
Jada Pinkett Smith and Her Family Prove That Genes Are Strong, but Abs Are Stronger
Healthy Living
Here's Everything You Need to Know About the 3 Different Types of Flu Viruses Coming Your Way
Workouts
Turn Fat Into Lean Muscle With This Trainer's 20-Minute, 5-Move Upper-Body Workout

What to Eat Before a Run

You'll Have the Best Run Ever by Avoiding These Foods

Whether you're tackling your first 5K or training for a marathon, it's important to fuel your body in order to kick some butt during your sweat session. While exercising on an empty stomach isn't the best idea, fueling up the wrong way before a run can cause stomach cramps, dizziness, and headaches. Check out the chart below to learn some good choices for noshing before lacing up those sneaks.

2 Hours Before

What to eat: 300- to 400-calorie meal containing carbs, protein, and healthy fats:

What to avoid: Fibrous veggies and high-fat foods that are hard to digest:

  • Broccoli, onions, and a large serving of beans
  • Cream-based soups, burgers, fries, and ice cream

1 Hour Before

What to eat: 150-calorie snack containing easily digestible carbs and a little protein:

  • Whole wheat toast with nut butter
  • Banana and a small handful of cashews
  • Whole grain crackers and hummus
  • Small bowl of cereal
  • Half a fruit-and-nut bar
  • Cheese stick and carrots

What to avoid: Large meals and foods that are difficult to digest:

  • Spicy foods
  • Pears, apples, and melons

15 to 30 Minutes Before

What to eat: Small serving of easily digestible carbs:

  • Half a banana
  • Applesauce
  • A few saltine crackers
  • Raisins

What to avoid: Large serving of protein and carbs or high-saturated fat and high-fiber foods:

  • Pasta
  • Bagel and cream cheese
  • Fried foods
  • Granola or energy bar (high in calories and fiber)

Hydrating is also essential, so drink about 15 to 20 ounces of water one to two hours before working out. Sip another eight ounces 15 minutes before.

From Our Partners
Jada Pinkett Smith and Family Working Out September 2018
How Long Does a Flu Shot Last?
Running Sneakers For Women on Sale 2018
Trader Joe's Riced Cauliflower Bowl
Back and Arms At-Home Workout
Costco Golden Turmeric Cereal
Different Types of Flu
How to Actually Make Running Fun
Trader Joe's Healthy Pumpkin Products
Best Workout Clothes For Women
Breathing and Exercise
How to Do a Single-Arm Row
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds