What should you eat before a run vs. after a run?

When you're in a running groove, it's easy to limit your focus to the run. But exercise is only half the equation to a full run — proper nutrition is what enables your body to perform at a high level. What should you eat before a run vs. after a run, and why does it matter?

Before running, eat for fuel

The foods you eat are the literal fuel you run on. The right pre-workout foods can help you run faster, longer, and stronger — and performance aside, make running feel better.

Pre-run nutrients: The two main ones are carbohydrates and water. Your body uses carbs for energy, both in the form of blood glucose and glycogen (in your muscles and liver). Meanwhile, more than half of your body weight is water. For the healthiest runs possible, you'll want to be hydrated.

If you've eaten a balanced meal — packed with protein, produce, whole grains, and healthy fats — within two to three hours of beginning your run, consider yourself well-fueled. For most runs under an hour, your body likely still has plenty of carbs for energy.

If more time has passed since your last meal, grab a snack. Choose something smaller that has easier carbs to digest the closer you find yourself to your workout.

For example, if you eat 30 to 60 minutes before your run, try picking something that has roughly 200 calories, mostly carbs, some protein, and little fat. Think a low-fat granola bar or banana and peanut butter. These choices can fuel you up without sitting too heavy in your stomach. If you eat within 30 minutes of a run, focus on carbs: white crackers, half a bagel, or a bare banana. Cap it at roughly 150 calories.

As for fluids, no matter when your last meal was, drink a full glass of water at around 30 minutes before you run.

Every person is unique, so experiment with your food and drink choices and timing to figure out what feels best for you.