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How should I time my meal before running to boost my performance?

Eat a carb-rich meal 1-4 hours pre-run for energy. For quick fuel, try a light, digestible snack 30-60 mins before. Timing varies by run type, meal size, and personal tolerance.

Image of The Athlete’s FoodCoach
Written by: The Athlete’s FoodCoach, on 12-02-2024
Bowl of oatsmeal with strawberries, blueberries, banana and a cup of honey

Why is the timing of my meal before running relevant?

  1. Fueling muscles: Eating a meal rich in carbs at least 3-4 hours before exercise can increase muscle glycogen stores, which has been associated with enhanced endurance exercise performance.
  2. Optimizes Digestion and Energy: Eating at least an hour before running, ideally with a focus on easy-to-digest carbohydrates, helps the body convert food to blood glucose and glycogen, ready to fuel the body during exercise
  3. Enable optimal carb intake: Timing your meal well in advance, especially before high-intensity runs like a race, enables you to consume larger amounts of carbs. This aids in meeting your carb requirements and boost performance.
  4. Prevent GI discomfort: Dependent on the size and composition of your meal, eating shortly before exercise can cause gastrointestinal discomfort during your run. However, leaving a big gap between your meal and exercise may lead to feeling empty or hungry during your run. Finding the right balance helps prevent a drop in performance.

How do I get the timing of my pre-running meal on point?

  1. Optimal Timing Window: Consuming a pre-exercise meal with carbohydrates about 3-4 hours before exercise aids to optimal digestion and glycogen storage, which provides a sustained energy release during longer endurance sessions. This timing provides time for digestion and allows glucose to be ready for sustained energy.
  2. Shorter Windows for Quick Carbs: For early-morning runs without time for a full meal, have a quick, easily digestible snack with simple carbs (like a banana or sports drink) 30-60 minutes before to boost blood glucose without overloading your stomach. A carb-rich dinner the night before also maximizes glycogen stores, providing solid energy reserves even if your morning snack is small


Paying attention to the timing of your pre-running meal can boost your overall performance. Use the FoodCoach App to structure your training and receive customized per-exersise nutrient recommendations, time your meal accordingly when possible.

Example of FoodCoach app

Popular pre-running meals and snacks

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Definitions

  • - Carbs: Carbohydrates are macro-nutrient found in various forms, including sugars, starches, and dietary fiber, primarily serving the function of providing energy to the body.
  • - Glycogen: Stored form of carbs in the liver and muscles, serving as a readily accessible source of energy for the body during periods of high energy demand.
  • - Glucose: A simple sugar, often referred to as blood sugar, that remains when carbs are broken down and is transported in the bloodstream.
  • - Blood glucose: Refers to the concentration of sugar (glucose) in the bloodstream, which serves as a crucial energy source for endurance athletes during prolonged physical activity.
  • - Gastrointestinal discomfort: Unpleasant sensations or symptoms that affect the digestive system, particularly the stomach and intestines. These symptoms can include bloating, gas, abdominal pain, cramps, nausea, indigestion, and a feeling of fullness.

References

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