woman in running clothes eating apple outside

What to Eat Before Running In the Morning

It’s no secret that what you eat can have a big impact on your mood and energy levels. Food affects what hormones are released in the body, what nutrients are absorbed, and what is stored as fat.

The wrong food can also lead to poor blood sugar levels, which will make you feel bloated, sluggish, or even sick. This article will explore what to eat before running in the morning – so you can start your day energized and healthy.

The importance of eating breakfast and how it affects your workout routine

Many people believe that you should not eat before working out because it will make you feel tired or sluggish. However, eating breakfast is very important before an early morning run.

Breakfast gives your body the energy it needs to power through your workout, and it also helps to kick-start your metabolism for the day. If you try to work out on an empty stomach, you may feel lightheaded or dizzy, and you may not be able to perform as well as if you had eaten breakfast first.

bowl of oatmeal with blueberries

Why you should never skip breakfast when trying to lose weight

If you are running to lose weight, you should never skip breakfast. Skipping breakfast will make you feel hungrier later in the day and more likely to overeat. Some good breakfast options for runners include eggs, oatmeal, yogurt, or a protein shake.

How long after eating can I run?

It is recommended to wait 1 to 2 hours after a good breakfast before going for a run. If you have had a smaller breakfast such as a piece of fruit, a wait of 30 minutes might be long enough. Just remember that everyone is different and these are only general guidelines. Trial and error can help you to find a happy medium.

What should I eat before running in the morning?

The best food to eat before a run is easy to digest and will give you lots of energy. A healthy breakfast should include protein, fiber, and healthy fats to help keep you feeling full until lunchtime.

Some good options are oatmeal, eggs, toast, or a banana. If you are looking for something a little more substantial, you can try a light breakfast sandwich or yogurt.

Whatever you choose, make sure to avoid fatty or sugary foods, as they will not help your performance and may even make you feel sick. Always drink plenty of water or a sports drink before and after running, too as it is important to stay hydrated.

two women drinking from water bottles and running on the beach

Healthy breakfasts for runners

Runners need a light and healthy breakfast because they need the energy to get through the morning. You don’t want to start your day feeling weighed down by a heavy breakfast sitting in your stomach, so a small, satisfying, and easily digestible meal is the best way to go. Listed below are some delicious options to try.

Low carb breakfast burrito

This low-carb breakfast burrito is a quick and easy way to get your day started right. The tortilla is filled with a savory mixture of egg and black beans, then topped with salsa and low-fat cheese.


-1 low carb tortilla

-1 egg

-1/4 cup black beans

-1/4 cup salsa

-1 tablespoon shredded low-fat cheese


  1. Preheat the oven to 350 degrees F (175 degrees C).
  2. Wrap the tortilla in a paper towel, and microwave for about 30 seconds, or until it is soft.
  3. In a small bowl, whisk together the egg and black beans.
  4. Spread the mixture over the tortilla, and top with salsa and cheese.
  5. Roll up the burrito, and place it seam-side down on a baking sheet.
  6. Bake for 10-15 minutes, or until the cheese is melted.
  7. Cut into bite-sized pieces, and serve warm.

Overnight oats

Overnight oats are a great breakfast to eat before running because they are high in fiber and protein. They will help you feel full and energized throughout your run. They can also be prepared the night before which is perfect for those mornings when you don’t have time to cook.

To prepare your oats, mix rolled oats with your favorite type of milk and a sprinkle of fruit. Allow to rest overnight in the refrigerator. In the morning, top with more fruit, nuts, or seeds as desired.


If you’re looking for a pre-run breakfast that’s quick and easy to digest, yogurt is a good option. Plain yogurt is best, as it has the fewest additives and sugar. Mix in some fruit or granola for added flavor and fiber.


If you are in a rush, a banana is a good breakfast before a run because it provides the body with natural sugars and electrolytes, which are essential for energy production. Bananas are also an excellent source of dietary potassium, which can help to prevent muscle cramps. For an additional crunch, why not dip your banana in some peanut butter.

What do you eat for breakfast before a run?

Deciding what to eat in the morning before a run can be a challenge. It goes without saying that what you eat in the morning will affect how well your workout progresses.

A breakfast of simple carbs and sugar is not going to provide enough fuel for a longer or more intense run, whereas foods like eggs and oatmeal are better choices because they’re high in protein which can keep blood sugars steady after eating. You can also take additional supplements (hop over to this site, for example) to maintain optimal energy levels to prep your body before the run.

In addition, some runners prefer to have a small pre-run snack about an hour before leaving. This can help top off blood sugar levels and give you the energy you need to make it through your workout.


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