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5 Foods to Eat Before a Run

October 4, 2012

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Pre-workout nutrition should focus on slow-burning complex carbohydrates, which provide a steady source of energy and should be consumed thirty minutes to an hour before your run. If you aren’t yet running, consider our tips on how to start a running routine, then fuel up with these nutritious, workout-friendly foods.

Pre-workout Fuel:

Bananas – Bananas are high in fiber, easily digestible, and rich in potassium, which can prevent muscle cramps. A naturally portable snack, you can also blend bananas into an energizing smoothie!

Nuts and seeds – Almonds and walnuts are full of heart-healthy fats and energy-boosting Omega-3s. Pumpkin seeds also contain Omega-3s and antioxidant vitamins to aid in muscle function.

Dried fruit – The natural sugars in dried fruit provide almost instant energy. Try raisins, dates, or dried cherries - or pair your dried fruit with some raw nuts and seeds to make a homemade trail mix.

Oatmeal – Oats provide energizing B vitamins and gradually release carbohydrates to keep your energy consistent throughout your run. Try this seasonal recipe for oatmeal with raisins, ginger, and sunflowers seeds.

Sweet potatoes – The low glycemic carbohydrates found in sweet potatoes provide energy without dramatically spiking blood sugar, making them one of the top cleansing foods of fall. They are also full of Vitamins A and C, calcium, and potassium, which prevent inflammation.


At Integrative Nutrition, we believe that each person has unique nutritional requirements based on factors such as metabolism, body composition, food allergies, and digestive sensitivities. When fueling for fitness, experiment with your food choices and find what works best for you!

What are your go-to foods to eat before a run?