Going On A 10K Run? Here Are 10 Tasty Pre-Run Snacks To Fuel Your Workout

Running is a great way to exercise your body and mind, build up endurance, and burn some serious calories along the way.

If you’ve mastered your 5k morning runs and want to push yourself a little further, you need to eat smart to get the most out of your run. This starts with your pre-run meal, which should give your body the high-carb, low-fat, and low-fiber boost it needs to keep you going. 

Here are 10 quick, easy, and delicious snack ideas that will keep your muscles happy and your endurance up!

1- 2 Tablespoons of Hummus + 2 rice cakes

The rice cakes are an easily digestible source of carbs, which give you the right amount of energy when combined with high levels of iron and protein from the delicious hummus.

2- 1 banana + 1 tablespoon of almond butter

This is our personal go-to pre-run snack, as it is delicious, easily accessible, and packs a punch with high levels of potassium, carbs, and healthy fats that won’t give your stomach any trouble.

3- ½ bagel + 2 tablespoons of low-fat cottage cheese

The cottage cheese gives you a healthy dose of Vitamin D, potassium, and calcium, while the bagel packs it in with enough carbs to make your energy last throughout the run.

4- 1 cup of low-fiber cereal + 1 cup 2% skim milk + 1 small banana

This breakfast staple is also great as a pre-run meal. The banana and cereal give your muscles the right amount of carbs to keep them going for a long period of time, while the milk provides you with protein to protect your muscles from being overworked.

5- 1 cup coconut water + 1 apple + 1 tablespoon peanut butter

This is a quick and easy snack if you’re running out of time before your run. The coconut water fuels your body with electrolytes that make you go for longer, while the apple and nut butter combo gives you easy-to-digest carbs and heart-healthy fats.

6- 16-ounce sports drink

Another great last-minute pre-run snack is a low-sugar, low-calorie sports drink, which will fuel your body with enough fluids, carbs, and electrolytes to keep you hydrated and energized throughout your run.

7- 3 ounces cold-cut meat + whole-wheat tortilla + sliced red peppers

If you have a couple of hours before your run, then this is the perfect pre-run meal for you. Eat this around an hour and a half before you head out to give your stomach time to digest it and release the energizing protein and carbs within.

8- 2 Whole-wheat waffles + 1 tablespoon honey or 2 tablespoon maple syrup

This energy boosting snack is full of easily digestible carbs and vitamins to help you sustain your stamina during your workout, as well as makes for a fast and healthy muscle recovery afterward.

9- Quarter cup of pretzels + 2 tablespoons hummus

The sodium in this quick and easy pre-run snack keeps you hydrated throughout the run, with the high-carb, low-fat content of the ingredients giving you a wonderful energy boost.

10- 1 slice whole wheat bread + 1 tablespoon peanut butter + half a banana

Everyone’s favorite after-school snack is also a great pre-run one! The PB+Banana sandwich has enough carbs, healthy fats, and protein to sustain your run and improve your recovery.

Make sure to munch on these snacks at least 30 minutes before your run to give your body enough time to digest. Remember to hydrate throughout your run, especially if you’re running in hot weather.