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Eat a low‑fat, moderate‑protein, carbohydrate‑focused meal such as oats with banana and a small scoop of yogurt or rice with lean chicken; aim for roughly 1–4 g of carbohydrate per kg body weight depending on run length and intensity. Allow 2–4 hours for solids to digest to reduce GI distress, and keep fiber and fat low if you’re prone to stomach issues.

Short easy runs (<45–60 minutes) can be done fasted with minimal performance loss, but for runs >60 minutes or higher intensity workouts you’ll benefit from 20–60 g of carbohydrates beforehand or during the session. If you’re new to training fasted, test it on easy days and add a small carb snack (e.g., toast with honey) 30–60 minutes before if you feel weak.

Choose easily digestible carbs like a banana, white toast with jam, a small bagel, or 150–250 ml of a sports drink providing 20–40 g carbs. Keep portions small, avoid high fat/fiber, and limit protein close to start time to reduce stomach upset.

For long runs or races, aim for 1–4 g/kg body weight of carbohydrate in the 1–4 hours before start—more toward the higher end when you need large fuel stores and the meal is eaten further out from the start. Additionally, during events longer than 60–90 minutes consume 30–90 g/hour of carbs depending on intensity and whether you use multiple transportable carbohydrates.

Focus on plant-based carbs and include easily digestible protein sources like soy yogurt, silken tofu smoothies, or pea-protein pancakes; combine with simple carbs such as rice, oatmeal, or white bread. Test timing and portion sizes in training because plant-based meals can be higher in fiber—aim to lower fiber before runs by choosing refined grains or peeled fruit.

High-fiber foods (beans, bran cereal), high-fat meals, and large portions are common culprits; dairy and artificial sweeteners can also bother some runners. Avoid these items in the 2–4 hours before a run, practice your chosen meal in training, and use low-residue options (white rice, toast, bananas) on key run days.

Small amounts of protein (0.15–0.25 g/kg) in a pre-run meal can help with muscle repair and satiety without impairing digestion; for many runners this is 5–15 g of protein mixed into a carb-rich meal. Avoid large protein portions immediately pre-run because heavy protein can slow gastric emptying and cause discomfort.

Caffeine can reliably improve endurance and perceived effort when taken 3–60 minutes before a run; effective doses commonly range 3–6 mg/kg body weight. Start at the lower end to test tolerance and pair with familiar carbs to avoid GI upset.

Youth need smaller, carb-focused snacks adjusted for body size (e.g., half an adult portion) and should avoid long fasts; older adults may prefer smaller, lower-fiber meals and additional liquids due to slower gastric emptying and different metabolic demands. Both groups should test timing and portioning in training and consult a sports dietitian for growth- or medical-specific needs.

If start is very early, have a small, easily digestible carb snack 30–60 minutes pre-race (e.g., energy gel, toast with honey, or a sports drink) and a slightly larger meal the night before and 2–3 hours before if possible. Practice the exact timing and products in training to avoid surprises; if you have >2 hours before start, consume 1–2 g/kg carbs at that earlier meal and supplement with a small snack closer to start.