A Guide to What to Eat Before or After Any Run

Choosing what to eat before (and after) a workout plagues nearly every one of us—until you figure out what works best for you.

- HEATHER MAYER IRVINE

And because we all tolerate foods differently, there is no one-size-fits-all when it comes to prerun fueling (sorry!). That said, there are some general guidelines to follow as you prepare a prerun snack or meal.

If the workout is easy to moderate (not an interval day) and under 60 minutes, you don’t necessarily need to eat; your body has enough stored glycogen to fuel that type of run. If you know your body needs fuel, like if you feel hungry before lacing up, the options here will ensure you get enough energy without an upset stomach. If the workout is longer or more intense, you can and should eat something small.

After a workout, you should always eat something to replenish your stores and jump-start recovery. It’s important to refuel within 30 to 60 minutes of finishing a workout. Aim for a 3:1 carb to-protein ratio. Try options such as a protein shake with fruit, a bagel with protein (such as an egg or peanut butter), or cereal and milk.

Whether you decide to eat before or after a workout, these fueling options will help energize you to run your best (and keep your stomach happy), no matter the distance.

FROM BETHLEHEM PENNSYLVANIA

CREDENTIALS, FORMER NUTRITION AND TRAINING EDITOR FOR RUNNER’S WORLD, AUTHOR, RUNNER’S WORLD VEGETARIAN COOKBOOK

NUTRITION PHILOSOPHY EVERYTHING IN MODERATION

FAVORITE RUN FUEL STRAWBERRY CLIF BLOKS

GO-TO PRERUN SNACK NOTHING BEFORE RUNS SHORTER THAN 10 MILES, HALF A BANANA BEFORE A 10-MILER

FAVORITE DISTANCE 10 MILES FOR A RUN, 5K FOR A RACE

GO-TO POST- LONG-RUN MEAL HOMEMADE BUTTERMILK WAFFLES AND COFFEE