"I Can't Eat Before I Run"—A Common Runner Myth!

Many runners believe they can’t eat before a workout or race. Whether it’s due to GI discomfort, lack of appetite, or habit, this mindset can limit your performance potential. But here’s the good news: you absolutely can fuel before you run—with practice!

Why Eating Before Running Matters

Fueling before exercise is critical to:

1. Maintain Blood Glucose Levels: Carbs provide a quick and steady energy source, preventing blood sugar dips.
2. Spare Muscle Glycogen: Eating carbs allows your muscles to preserve their glycogen stores for longer, delaying fatigue.
3. Enhance Endurance Performance: Pre-run fueling improves stamina and consistency during training and races.

Training Your Gut for Pre-Run Fueling

Just like your legs adapt to mileage, your gut can be trained to tolerate food before exercise. Gut training reduces GI discomfort and allows you to take in the energy you need to perform.

How to Start Training Your Gut

1. Start Small: Begin with a tiny snack (~10-15 grams of easily digestible carbs) 30-60 minutes before a short, easy run. Examples include half a banana or an applesauce pouch.
2. Gradually Increase: Over time, increase the portion size and complexity (e.g., a small granola bar or toast with honey).
3. Practice for Race Day: Use training runs to test pre-run snacks under similar conditions to your race.

Your Dietitian's Favorite Pre-Workout Snack Recommendations

Here are some easily digestible carbohydrate options I recommend to my athletes: