‘I’m a sports nutritionist – here are 3 foods I’d never eat before a run (and why)’

Ask any runner about their worst-ever run, and there’s a good chance it will begin with the all-too-familiar tale of discovering, halfway through a long run, that their breakfast has turned against them. There’s honestly no worse feeling than trying to work out whether you can make it home or need to find an emergency loo – and quickly.

That’s why it’s worth giving at least some thought to what you eat before you run – especially if your route is in the middle of nowhere and toilet options are limited.

‘There’s no such thing as a bad food BUT there is such a thing as the wrong time for a food,’ sports nutritionist Sîan Secc explained in a recent Instagram post.

‘Before our runs we want to be giving our bodies quick-digesting carbohydrates,’ she continues. ‘This is because they give us the energy we need for our run, digest easily and quickly, meaning we can get on our way, and also mean they won’t give us tummy troubles.’

Things like bananas, oats, bagels, honey, jam and orange juice all work well before a run.

But there are three foods Secc says she never eats before a run – here’s why.

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1. Eggs

Eggs are a nutritious source of protein and fat, but they aren’t the most efficient source of pre-run energy.

Eggs are ‘too high in protein and don’t provide the energy we need,’ says Secc – adding that they also take longer to digest.

That doesn’t mean you need to avoid eggs altogether – just that they may work better post-run.

2. Granola

Granola can contain a lot of fibre, particularly when it includes nuts, seeds and dried fruit.

‘Granola is very high in fibre,’ says Secc – which means it ‘digests slower and is very likely to cause tummy troubles mid-run.’

Of course, this will vary from person to person. But if you’re prone to stomach issues while running, then opt for a lower-fibre option like a Squares bar.

3. Protein shake

Protein shakes can be really useful after training – they're a quick and easy way to top up your protein intake to support muscle repair. But they're perhaps not the wisest choice to down before a run, because they don't provide the kind of readily-available energy we need in the moment.

As with eggs, Secc explains, a protein shake ‘doesn't give us energy, is a digestive drain on our stomachs and takes effort to deal with’.

She says it’s ‘likely to result in tummy issues’ and will often leave you feeling 'heavy and drained' on a run.

If you prefer a liquid pre-run option, Secc suggests orange juice. Alternatively, try a cereal bar, crumpet or another carbohydrate-rich snack.

Remember – everyone is different, and we all react to and digest foods at different rates. How you respond to a particular food – and how long you need to leave between eating and running – will depend on your individual digestion, the size of the meal and the type of run you’re doing. It's all very much trial and error.

As a general rule, the British Dietetic Association (BDA) recommends eating a low fat, high carbohydrate snack or a light meal two to three hours before exercise. Then, after exercise, having a high carbohydrate snack or meal to replenish energy stores. Our go-to? A bagel with peanut butter and banana. Delicious.