Whether running a marathon or an afternoon jog, it’s so important to fuel your body in order to maximize energy and avoid cramps or dizziness. Here is an awesome list I found of what to eat (and not to eat) before a run.

2 Hours before: 300-400 calorie meal containing carbs, proteins and healthy fats

  • cooked quinoa and grilled chicken
  • whole wheat pasta with cheese and veggies
  • peanut butter and jelly sandwich
  • greek yogurt with blueberries and almonds
  • wrap filled with grilled fish, avocado and mango


  • Tons of fibrous veggies (broccoli, onions, beans)
  • High fat foods that are hard to digest (burgers, fries, ice cream)

1 hour before: 150 calories snack containing easily digestible carbs and a little protein

  • whole wheat toast with nut butter
  • whole grain crackers and humus
  • small bowl of cereal
  • half a fruit and nut bar
  • cheese stick and carrots

Avoid: gas-producing fruits (pear, apple, melon)

15-30 minutes before: Small serving of easily digestible carbs

  • banana
  • applesauce
  • a few saltine crackers
  • raisins

Avoid: Large serving of protein and carbs, and high saturated fat and high-fiber foods (pasta, bagels, fried chicken, granola bar)

{credits: fitsugar.com }


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