Triathlete, Ella Smith, On What to Eat Pre-Run

Posted by Alex FitzGerald on

By Ella Genasci Smith

Don't eat right before a run
The ideal time to eat is two hours before a run. Follow this rule and you're more likely to avoid stomach discomfort or cramps mid-run. If you're going long, you're better off fueling up mid-run than eating right before.

Mostly carbs
If I'm snacking closer to my start time (45-60 minutes before my run), I go for something that will give me a quicker source of fuel, so I gravitate towards half a Brave or banana with a bit of peanut or almond butter.

Add protein and fat for longer runs
If it's a longer trail run or I'm feeling extra hungry in the morning I'll eat half a bagel with peanut butter and banana slices on top. This heavier pre-run snack I'll usually eat a little further out from my start time (1.5 hours) to give my body more time to digest.

Real foods
I try to stick to real foods as much as possible but it's extra important before a run and easier on the digestive system.

Some of my go-to snacks are:

  • Bananas (great source of electrolytes)
  • Nut butter (I eat a lot of peanut butter)
  • Brave (I only eat half before a run)
  • GoMacro bar
  • Ezekiel toast with peanut butter and honey


Ella Genasci Smith - Brave Squad Member

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