As a runner, checking off miles obviously has a prominent spot on your schedule. To get through all those miles, you have to fuel up so you have the energy to perform. But whether you run in the morning or after work, you may be wondering when Hydration is also key both before and after a workout, with something like a calories and nutrients. Fun Half Marathons?
The problem with skipping food before a workout is that it can hinder your performance. By not taking in enough calories to fuel your run, you may suffer from “low energy availability” and related complications such as higher stress hormones and decreased metabolic rate, says Namrita Brooke, Ph.D., R.D.N., adjunct professor in the Department of Movement Sciences and Health at University of West Florida and Runner’s World sports dietitian and nutrition advisor.
You may also pay a price for not eating after a run, as fueling up can help boost recovery. According to a 2021 paper, the “4Rs” of post-exercise recovery are rehydration, refueling, repair, and rest. To refuel, you need carbs, Best Fitness Trackers high-quality protein, the muscle-building macronutrient.
While it can feel like a chore to prioritize nutrition along with all of your training, here’s how to determine if you should eat before or after a workout to support your performance, based on the workout you have on deck and other factors.
Questions to Ask to Determine If You Should Eat Before or After a Workout
➥Are you hungry or do you typically get hungry midrun?
Your own body gives the best advice, so if you feel hungry before you start a workout, don’t hesitate to eat. Even a small snack of about 100 to 150 calories can boost your energy, especially if you plan to run for 30 minutes or less and maintain a zone 2 effort, Brooke says. On the other hand, feeling hungry may force you to cut your run short or keep you from hitting your goal paces.
Rayven Nairn, RDN, senior registered dietitian for Student Health and Wellbeing at Johns Hopkins University in Baltimore, Maryland tells Runner’s World that simple carbs are quick and easy to digest preworkout prerun snacks. “They are amazing—literally a shot of sugar—and will prevent you from hitting the wall,” Nairn says.
If you have the time, it’s smart to eat a bigger meal about 90 minutes before you hit the pavement. This will give you time to digest more complex carbs, as well as fat and protein in your meal, says Nairn. Smoothies serve as a good option before a workout, as they’re easy to digest and can give you the essential carbs needed to run well, Nairn adds.
➥How long are you exercising?
If your run is under an hour and you aren’t hungry, you can likely get through the workout without food beforehand and simply refuel afterwards with a complete meal that includes carbohydrates, protein, some fat, and hydration, says Brooke. She recommends a bowl of oatmeal with some nuts, seeds, and fruit preserves after a morning run, and often pairs it with a protein drink to get in extra fluids.
For runs longer than an hour, aim for a full meal about 90 minutes before you head out. Then, fuel with about 30 grams of carbs, such as an energy gel, every 30 to 45 minutes during your run, says Nairn.
The Best Energy-Dense Foods for Runners long runs: You want to refuel afterward. Smoothies are a solid option for after your run, too, Nairn says. She makes hers with 3 to 6 ounces of yogurt, Foods That Cut Inflammation to Improve Performance protein powder. You’ll get carbs to replace the energy you used during your workout and protein to rebuild muscles. Plus, the fruit Should Runners Take Vitamin D in Winter antioxidants.
➥How hard or how fast are you running?
Sales & Deals hills or intervals for more than 20 minutes, you should eat at least a small carbohydrate-based meal or snack before the workout, both experts say. A couple pieces of toast with cinnamon and sugar or butter and honey are quick and easy to digest preworkout.
For runs longer than 75 minutes, consider taking in carbohydrates during the workout, too, says Brooke, especially if it will include intensity, such as sprints or tempo every 30 to 45 minutes during your run, says Nairn.
➥Is it early in the morning?
If you’re going out fast or long in the morning, says Nairn, one serving of carbs (for example, one slice of toast) paired with one serving of protein, such as two tablespoons of peanut butter, is most beneficial for energy availability. Another option is a hard-boiled egg and a small apple.
Races & Places “fasted cardio,” or running after not eating for six to eight hours (often in the morning, after you wake up), which many runners turn to for weight loss or because they believe it will help them burn more fat—but this isn’t necessarily true.
According to Brooke, there is evidence that fasted training diminishes performance. And, as shown in a 2018 review article published in the Scandinavian Journal of Medicine and Science in Sports, eating before an aerobic workout prolongs performance and may have benefits to your metabolism.
There are also possible risks to doing fasted workouts regularly. Some of these, according to Brooke, include higher levels of fatigue, increased perceived effort, disrupted sleep, low energy availability that can lead to hormonal and immune dysfunction, and lower performance. So if you’re looking to pick up your pace, running fasted probably isn’t the best option for you.
The Bottom Line on Eating Before or After a Workout
When you head out for a run, your body turns to stored carbs (a.k.a. glycogen) as its first source of energy, says Nairn, which is why it’s so important Hydration is also key both before and after a workout, with something like a carbs before a workout. Without that gas in the tank, it’s more difficult to maintain stamina and intensity.
Something is better than nothing when it comes to fueling before a run, too, so even if you don’t have time for a full meal before morning exercise, a quick snack (like a slice of bread and peanut butter) will set you up for a better workout.
Races & Places recovery process, which gets you ready for the next workout. While carbs are also important after a workout, protein plays a crucial role in that postrun meal or snack. (That is especially true after strength workouts.)
Nairn and Brooke both recommend having combined carbs and protein after a run, aiming to get in a combo about 45 minutes to an hour after you’re done. They suggest a peanut butter and jelly sandwich with a mandarin orange or two hard-boiled eggs with a grapefruit and buttered toast.
In other words, should you eat before or after a workout sports drink serving well postrun for added electrolytes, Nairn says.
Finally, the most significant research regarding nutrition and running isn’t necessarily about meal timing, but about the consistency of healthy eating. So look at your diet as a whole to make sure you’re getting in enough calories to fuel your workouts, along with plenty of carbs, protein, healthy fats, and micronutrients to keep you running strong.
Donna Raskin has had a long career as a health and fitness writer and editor of books and magazine articles. She bikes in nearby county park, lifts weights, takes Zumba, and loves to walk/run with her dog, Dolly.
