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Coffee is pretty much a runner’s best friend. The aroma alone can lure us out of bed for an early morning run, and downing the drink can provide a Is Sucralose Bad for You during it, too. Yet when it comes to getting your cup at America’s favorite coffeehouse—Starbucks—many of the menu items may not give you the healthy boost you’re looking for.
“Many of the fancier drinks at Starbucks [think: the classic pumpkin spice latte, or just about any Frappuccino] are filled with unnecessary sugar, fat, and calories,” says cookbook author What to Eat Before a Long Run, R.D., A.T.C. “Runners want to choose [beverages] that offer the most hydration and antioxidants and the lowest amounts of added sugar.”
That isn’t to say you need to entirely. Endurance athletes, in general, don’t need to be as strict as the general population on limiting added sugars to the What to Eat Before a Long Run, which tell men to cap added sugar at 36 grams a day and women at no more than 25 grams. That’s because you’re expending so many DAA Industry Opt Out, Races - Places Kelly Jones, Races - Places.
One thing you may want to avoid, though, especially if you have a sensitive stomach? Artificial sweeteners, which can cause GI issues for some runners—think bloating, cramping, and even diarrhea—and in general, don’t offer athletes much in the way of needed carbs and energy. Runners may also want to limit sugar alcohols, another type of sugar substitute that, if consumed in high enough amounts (like more than a few grams), may cause similar problems. Items advertised as “skinny” or “light” typically signal artificial sweeteners and sugar alcohols, Jones explains.
Something else to keep an eye out from a GI standpoint is excess whipped cream, which can also cause digestive issues for some runners, especially if consumed prerun, she adds.
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Lastly, pay attention to caffeine content, says runner Kim Hoban, Eat for Abs, caffeine can trigger bowel movements, which can be a good thing before a run—and a terrible thing during a run (or worse, a race). Espresso drinks, on the whole, are more caffeinated than drip coffee or teas. In general, Hoban recommends runners looking for a preworkout What You Need to Know About Monk Fruit.
With these guidelines in mind, here are five dietitian-approved drinks to consider on your next Starbucks stop.
Featured Dark Roast Drip Coffee
Starbucks offers multiple drip coffee varieties, and flavor isn’t the only variance between them. The lighter the coffee roast, the more caffeine it contains, says Jones. Starbucks’s Blonde Roast, for example, contains approximately 360 milligrams per 16 ounce serving, which, for some folks, may cause unpleasant side effects, like headache, jitters, and rapid heart rate.
A safer bet is the Featured Dark Roast, which has 260 milligrams. Add your preference of milk and a small dose of sugar (if you like). Sip approximately one hour before exercising to maximize the caffeine boost, says Jones.
Per 16 ounce serving (not including milk or sweetener): 5 calories, 1 gram protein, 0 gram carbs, 0 gram fiber, 0 gram sugar, 0 gram fat, 0 gram saturated fat, 10 milligrams sodium, 260 milligrams caffeine
Matcha Green Tea Latte With 2 Percent, Whole, or Soy Milk
This flavorful, slightly caffeinated beverage makes another solid choice postworkout, thanks to its favorable carb-to-protein ratio, says Jones. The matcha also offers antioxidants, adds Hoban.
If you’re nervous about that seemingly high sugar count—32 grams—know that the majority (likely 24 to 25 grams) comes from naturally occuring sugar in the milk. Translation: “The added sugar is actually a lot lower than it looks,” explains Jones.
Also, a note on milk choice: Though almond milk and coconut milk are trendy, lower-calorie options, they offer little protein. Instead, opt for soy milk—or, if you can tolerate dairy, 2 percent or whole milk.
Per 16 ounce (with 2 percent milk): 240 calories, 12 grams protein, 34 grams carbs, 1 gram fiber, 32 grams sugar, 7 grams fat, 4.5 grams saturated fat, 160 milligrams sodium, 80 milligrams caffeine
Teavana Shaken Strawberry Green Tea Infusion
With a dash of sweetness from liquid cane sugar and zero artificial flavors and sweeteners, this chilled beverage provides a dose of antioxidants from green tea flavored with mint, flowers, and lemongrass, says Angelo White. Antioxidants are thought to help protect you from the damaging effects of free radicals, which may play a role in heart disease, cancer, and other diseases.
This tea is particularly good if sipped within 30 minutes after a run, adds Jones. “It provides great hydration and a little bit carbs so your blood sugar doesn’t drop.”
Per 16 ounce serving: 45 calories, 0 grams protein, 11 grams carbs, 0 grams fiber, 11 grams sugar, 0 grams fat, 0 grams saturated fat, 10 milligrams sodium, 30 milligrams caffeine
Double Shot Coffee Smoothie (Dark Chocolate)
This bottled beverage is a caffeinated mix of cocoa, organic banana puree and almond milk, providing 8 grams of protein and 29 grams of carbs per serving. That nutrition profile makes it a “tasty alternative to chocolate milk after a run, especially after a morning run [thanks to the light caffeine boost],” says Jones. “It’s a good option to get recovery nutrients in.”
On top of that, the banana provides potassium, which can help athletes ward off muscle cramps.
Per 10 ounce serving: 170 calories, 8 grams protein, 29 grams carbs, 3 grams fiber, 24 grams sugar, 3 grams fat, 0 grams saturated fat, 200 milligrams sodium, 105 milligrams caffeine
Jade Citrus Mint Green Tea
For another non-coffee option, try this hot tea. Green tea, in general, provides antioxidants, says Jones, and this particular variety also offers a refreshing, bright flavor thanks to spearmint, lemon verbena and lemongrass. Sip it any time of day for a gentle caffeine boost.
Per 16 ounce serving: 0 calories, 0 grams protein, 0 grams carbs, 0 grams fiber, 0 grams sugar, 0 grams fat, 0 grams saturated fat, 0 milligrams sodium, 40 milligrams caffeine
Jenny is a Boulder, Colorado-based health and fitness journalist. She’s been freelancing for Runner’s World since 2015 and especially loves to write human interest profiles, in-depth service pieces and stories that explore the intersection of exercise and mental health. Her work has also been published by SELF, Men’s Journal, and Condé Nast Traveler, among other outlets. When she’s not running or writing, Jenny enjoys coaching youth swimming, rereading Harry Potter, and buying too many houseplants.
