The human body is more complex and finely tuned than the most sophisticated computer, and it needs optimal input for peak performance, especially where workouts are concerned. Runners, in particular, require the right balance of nutrients for sustained energy and muscle and joint support.
Each person has unique needs, so finding the perfect prerun fuel may take some trial and error. As a general rule, simplicity is key when it comes to choosing a snack: Aim for a moderate amount of easily digestible high-carbohydrate foods that are low in both fiber and fat.
Read: The 8 Most Interesting Trails In America
Without the proper amount of healthy carbs, runners may face energy loss and an increased risk of injury. Spicy foods, high-fat fare and large amounts of fiber can cause stomach cramps and other digestive issues, so they are best avoided. It is also a good idea to steer clear of refined sugar whenever possible.
Full meals should be consumed three to four hours prior to getting your run on, but the five nutrient-rich snacks below can be eaten anywhere from 60 to 90 minutes before you lace up your trainers and go. These power-packed foods will see your body through an hour-long or 90-minute run, whether you’re hitting the treadmill or heading out on the open road. As always, remember to pack water and stay well-hydrated so that you’ll be in top form.
Bananas
This easy-to-digest, low-fiber fruit is filled with simple carbs and contains essential nutrients such as potassium, magnesium and vitamin B-6, all of which runners need to maintain energy and support muscle function. Pair a medium-size banana with a tablespoon of all-natural peanut butter or almond butter to add just enough protein and healthy fat.
Steel-Cut Oats
The superheroes of the oat world, steel-cut oats release carbs more slowly than instant oatmeal, which is often laden with sugar, and they also have some protein and fat, so you’ll feel satiated longer. To add even more nutrition as well as fast-burning carbs, sprinkle the oats with raisins or fresh berries, and pour in some skim milk or almond milk for protein.
Almonds
A good source of heart-healthy fat and plant-based protein, almonds are an easy, healthy and portable prerun snack. They are filled with immune-boosting vitamin E, which may reduce muscle damage, as well as important nutrients such as magnesium, potassium, calcium and iron. Mix a handful of the raw variety with dried (preferably unsweetened) cranberries or dates for quick, easily digestible carbs.
Yogurt
For many runners, dairy products can cause digestive upset that interferes with performance. Yogurt is the safest bet because it is rich in gut-friendly live bacteria. A half cup to one cup of non-fat plain Greek or dairy-free yogurt provides protein, while toppers such as honey and fresh berries add easily digestible carbs for energy.
Sweet Potato
These jewel-toned wonders provide healthy carbs and the immune-boosting antioxidant vitamin A. They are also a good source of beta carotene, vitamin C and manganese. Top a medium-sized baked or steamed sweet potato with a sprinkling of chopped walnuts and a dash of cinnamon, if desired. If you’re on the go, mash up the sweet potato ahead of time and carry it in a baggie or snack container for easy access.
