Pre-Race Foods for Runners

Although runners need a variety of foods to perform at their very best, foods that are rich in carbohydrates provide the most immediate fuel source for athletes. According to Colorado State University, consuming carbohydrates constantly can retrain your body to burn carbohydrates instead of fat deposits. If eating right before running, be sure to keep your meal light to prevent any problems with digestion.

  1. Bagels

    • Bagels provide carbohydrate-based energy

      Carbohydrate powerhouses, bagels contain around 60 g of carbs per serving. The Arkansas Department of Health advises that, if running within an hour of eating, 60 g of carbs is ideal for someone who weighs 120 lbs.; the range goes up to 90 g of carbs for someone who weighs closer to 180 lbs. Choosing a bagel made with whole grains will allow it to be digested more slowly and provide more energy for sustained exercise. Since fat digests slowly and can cause side cramps called "stiches," avoid using lots of cream cheese or butter before a race.

    Low-Fat Yogurt

    • Low-fat yogurt is both high in carbohydrates and water, perfect for boosting hydration and providing energy. Yogurt also includes protein and calcium, two nutrients which Fitness Magazine says are especially important for runners. With about 210 calories per cup, low-fat sweetened yogurt provides enough calories to supply energy for a morning run or when energy has dipped during the day.

    Bananas

    • Ripe with potassium and natural sugars, bananas are an ideal pre-race food for runners. Not only are they high in carbohydrates, they are also easily digestible. An article in Running Times magazine calls them "nature's perfect running fuel." Higher in carbohydrates than any other fresh fruit, the World National Health Organization says that bananas have a perfect mix of simple and complex sugars to provide lasting energy.

    Energy Bars

    • Running Times suggests that runners avoid high-sugar foods since they might cause very low blood sugar later on, especially for long distance runs. A meal replacement bar is a great choice for someone who has skipped breakfast or lunch and needs a supply of nutrients. However, Running Times suggests avoiding artificial sweeteners, which can cause upset stomachs. They also suggest avoiding high-protein bars with few carbohydrates, since those can deplete your water supply as they are metabolized. Look for bars with at least an average amount of carbohydrates, around 30 g.