An example of fueling your morning run with a wooden chopping board laid out with eggs, avocado and greens

Fueling your morning run

Are you an endurance runner looking to optimise your performance on your next run? One crucial aspect often overlooked is fueling your morning run. What you eat before a run can significantly impact your energy levels, endurance, and overall performance. But how do you know what to eat with so much conflicting information on the net?

Recent statistics reveal that over 60% of endurance runners struggle with finding the best pre-run meal that doesn’t cause bloating or discomfort during exercise. Additionally, studies have shown that female athletes, in particular, face unique challenges when it comes to sports nutrition, often requiring specialised guidance to achieve peak performance. Fasting has become popular in running culture but, sadly, has also led to many lost opportunities and poor performances. If you currently void eating before a run, you may be surprised by the impact fasting has on performance and your metabolism.

3 Key Tips for Pre-Run Nutrition

  1. Timing is Everything: Aim to eat a light snack 30-60 minutes before you run.
  2. Choose the Right Carbs: Carbohydrates are your body’s primary fuel source during exercise. Aim to have at least 2o grams of carbohydrate before a run. Opt for easy-to-digest carbs low in fructose, like toast or banana, which are less likely to cause digestion issues.
  3. Listen to Your Body: Every runner is different, so paying attention to how your body responds to foods is essential. Keep a food diary to track what works best for you and adjust your pre-run meal plan accordingly.

Based on findings from recent studies, here are guidelines for fueling your morning run tailored to various distances:

Easy 8km Run

  • Consume a light carbohydrate-rich snack 30-60 minutes before your run.
  • Opt for easily digestible options like a banana, a small bowl of porridge or Bircher muesli, or a slice of toast with honey.

Moderate 20km Run or Speed Session

  • Aim for a balanced pre-run meal containing carbohydrates, a little (5-10 grams) protein, and healthy fats at least 60-90 minutes before you run.
  • Consider options like granola and berries with milk, porridge + honey + banana, a smoothie with banana, spinach, and protein powder or two pieces of sourdough with almond butter and honey + a glass of orange juice.

Long Run 30km+

  • Plan a substantial pre-run meal rich in carbohydrates, with moderate protein and a small amount of healthy fats, 2 hours before your run.
  • Examples include those mentioned above for 20km but increase the serving size.

Incorporating these pre-run nutrition guidelines can enhance your performance and energy levels during your morning runs. But good nutrition isn’t just about what you eat before your run—it’s about fueling your body correctly throughout the day.

Daily Nutrition Matters

In addition to fueling your morning run, aim to maintain a balanced diet across the entire day that includes:

  • Plenty of carbohydrates from whole grains, fruits, and vegetables to fuel your runs.
  • Adequate protein from sources like lean meats, fish, eggs, tofu, and legumes to support muscle repair and recovery.
  • Healthy fats from sources like nuts, seeds, avocado, and olive oil to provide sustained energy and promote overall health.
  • Hydration throughout the day, aiming for at least 2-3 litres of water/ fluids daily and electrolyte-rich beverages for longer runs or hot weather conditions.

By prioritising good nutrition across the day, you’ll set yourself up for success on your morning runs and beyond.

For female athletes, hormonal fluctuations throughout the menstrual cycle can impact energy levels and nutrient needs. A knowledgeable coach and nutritionist who understands these nuances can provide invaluable support and guidance.

At the Athlete Sanctuary, we offer comprehensive support for female endurance runners. As a degree-qualified online naturopath, nutritionist, and Olympic marathon runner, Kate Smyth brings a wealth of experience and expertise to help you achieve your goals. For personalised support and further information on fueling your morning run book now.


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