Runner’s World: Suggestions for Pre-Run Mini Meals

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It's a common runner's dilemma: you don't want to go hungry before a run, but you can't eat too much or you'll be bloated.

There's a happy medium to hit when fueling up before a race, and Runner's World has come up with six mini-meals that can help you get essential protein and nutrients, without leaving you too full to move. 

When it comes to eating before a run, you want carbohydrates for energy, and a bit of protein, fat, and flavor to keep you satisfied and full. Your caloric intake for these snacks should range from 150 to 250 calories, and if you have electrolytes in your snack too, all the better to keep your fluid levels balanced. 

You should also be sure to give yourself enough time to digest these meals. Don't gobble them up and shoot out the door, but rather give yourself time to absorb its nutrients. 

If you have an hour, try a salted rice cake with one tablespoon each of almond butter and unsweetened coconut flakes on top. If you have two hours, try 1/2 cup of cooked brown rice, with a scrambled egg and 2 tablespoons of sliced avocado and a pinch of salt and pepper. Got 90 minutes and some turkey? Put it on a slice of whole-wheat toast with some avocado and two tomato slices for great pre-run fuel. 

Check out the rest of the mini-meals on and let us know: what do you eat before your run? Does it help fuel you and keep you going? 

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