What to Eat Before and After a Run

Figuring out what to eat before and after your run? The right fuel seriously levels up your performance and your recovery.

This article is brought to you by Shed Fitness Malta. The right fuel genuinely shifts your running performance and recovery. This guide walks you through the best pre-run meals, smart snacks, and post-run recovery options to keep you feeling strong.

When to Eat Before a Run

How much you should eat before running depends on the type of session, how long you’ll be out there and how well your stomach handles food before training. Some people can smash a full meal and run straight after, while others need a bigger gap to feel comfortable.

General Pre-Run Fuel Targets

• Runs under 60 minutes: aim for 25+ grams of carbs

• Runs 60–90 minutes: aim for 50+ grams of carbs + 5–10g protein

• Runs over 90 minutes: aim for 75+ grams of carbs + 5–10g protein

Fuelling for Morning Runs or Races

Early runs are all about giving your body enough energy without weighing down your stomach. Eating too close to your start time can cause discomfort, but going in too empty can leave you flat and unable to hit your pace.

Your goal is to find the timing sweet spot where you feel light, energised, and ready to run. Think fast-digesting carbs, they’re the star here.

Fuelling for Afternoon or Evening Runs

Later sessions rely on how you’ve been eating throughout the day. Keep your meals balanced and consistent so your energy stays steady and your glycogen stores stay topped up.

Focus on carbs and lean protein, and ease up on high-fat or high-fibre foods so your stomach stays settled once you start running.

What to Eat Before a Run: Fuel to Perform

Pre-Run Snack Ideas

Quick carbs that feel light and digest well:

• Applesauce pouch

• Banana + nut butter

• Fig bar

• Fruit snacks

• Graham crackers

• Toast with nut butter & jam

Pre-Run Meal Ideas (for longer runs)

If you’ve got a long session or race coming, you’ll need a proper meal 2–3 hours beforehand, followed by a quick-top-up snack 15–30 minutes before.

Go for high-carb, low-fat, low-protein meals:

• Oatmeal with fruit and honey

• Bagel with nut butter and jam

• Frozen waffles with nut butter and maple syrup

• Pop-Tart

The Night Before a Run

Your dinner should quietly load your body with carbs that convert into glycogen tomorrow’s fuel. Keep protein moderate and fats on the lower side.

• Pasta with marinara + garlic bread

• Burrito bowl with rice + lean protein (chicken or white fish)

• Pizza

• Rice, chicken & sweet potato

What to Eat After a Run: Fuel to Recover

Your run isn’t truly done until you refuel. Post-run nutrition helps restore glycogen, repair muscle tissue, and kickstart recovery. The sooner you eat, the better your body responds.

Post-Run Snack (within 30–45 minutes)

Aim for 10g protein + 30g carbs:

• Chocolate milk

• Fruit smoothie with yogurt or milk

• Cottage cheese + banana

• Cereal + milk

• Protein shake + apple

• PB&J sandwich

If your snack has no fluids, rehydrate with 700-500ml of water or electrolytes.

Post-Run Meal (within 2 hours)

A balanced mix of carbs + protein keeps recovery rolling:

• Turkey sandwich, hummus + peach

• Falafel, rice & broccoli

• Egg burrito, mash potatoes, berries + orange juice

Foods to Avoid Before Running

Some foods make GI issues way more likely..especially during runs.

• High-fibre foods: great for health, rough for running • High-fat meals: slow digestion and can leave you heavy • Dairy: fine for some, not great for others, test before race day • Spicy foods: heartburn and indigestion risk goes up

Our Final Thoughts

Pre and post-run fuelling doesn’t need to feel complicated. Before your run, stick to easy carbs. After your run, mix carbs with protein to rebuild and recover.

Play around with timing and foods during training, keep a simple fuel log and note what feels good and what doesn’t. Over time, you’ll dial in a system that works perfectly for you so you can run stronger, recover faster and feel better doing it.