Before a run, it's best to eat foods rich in carbohydrates, which provide the primary fuel your body uses during running by replenishing glycogen stores. Ideally, consume a carb-focused meal 2-3 hours before running to allow digestion, with a balance of complex carbs and moderate protein, but low in fat and fiber to avoid gastrointestinal discomfort

. Good pre-run food options include:

• Whole grains like oatmeal, quinoa, whole wheat bread, and brown rice
• Fruits such as bananas, apples, berries, and dates
• Starchy vegetables like sweet potatoes and white potatoes
• Light snacks like toast with honey or jam, rice cakes with honey, or a banana with peanut butter
• Low-fat protein sources such as eggs or turkey in a sandwich

For runs within an hour, smaller snacks with simple carbs are recommended for quick energy, such as bananas, energy gels, dates, or a small piece of white toast with jam

. Examples of pre-run meals/snacks:

• Oatmeal with banana and almonds
• Toast with eggs or peanut butter and jelly
• Greek yogurt with berries and granola
• A smoothie with banana, spinach, berries, and almond milk
• Bagel with cream cheese and turkey ham
• Pancakes with light toppings (watch fat content)

Timing and food choice can depend on the run's length and intensity, but focusing on carbs with some protein and low fat/fiber is key to sustained energy and comfort during your run