What to Eat Before & After Running (Even If You Have No Appetite)
You know nutrition is key for running performance, but what if you struggle to eat before or after a run?
Maybe you’re an early morning runner who can’t stomach food before heading out. Or you finish a hard session and feel nauseous instead of hungry.
🚨 The problem? Running on empty or skipping recovery fuel can lead to:
❌ Fatigue & sluggishness during runs
❌ Muscle breakdown and slow recovery
❌ Increased risk of injury & burnout
❌ Low energy levels & poor endurance
The good news? You don’t have to force yourself to eat massive meals. With a few smart strategies, you can fuel properly—even when your appetite is low.
Why Pre-Run & Post-Run Nutrition Matters
Before a Run: Why You Need Fuel
Eating before a run helps stabilise energy levels, maintain endurance, and prevent mid-run crashes. Even a small amount of food can make a huge difference in how strong you feel during a session.
After a Run: Why You Need to Refuel
Post-run nutrition is crucial for:
✅ Replenishing glycogen stores (your body’s fuel source)
✅ Muscle repair & recovery
✅ Reducing soreness & preventing injury
Even if you don’t feel hungry, refuelling properly means better recovery and stronger training sessions ahead.
What to Eat BEFORE Running (Even If You Have No Appetite)
When to Eat Before Running
3+ hours before → Full meal (balanced carbs + protein)
60-90 minutes before → Small carb-based snack
30 minutes before → Quick-digesting carbs (juice, energy chews, banana)
Best Pre-Run Foods for Low Appetite
✔ Liquid Fuel: Smoothies, sports drinks, or juice for quick-digesting carbs
✔ Small Carb Snacks: Banana, rice cakes with honey, or crackers are light but effective
✔ Greek Yoghurt & Honey: Light on the stomach, packed with carbs + protein
✔ Energy Chews/Gels: A good option for pre-run fuel when solid food feels like too much
✔ Dried Fruit: A few dates, dried mango, or raisins provide fast carbs in small portions
💡 Tip: If you run early in the morning and can’t eat much, something is better than nothing. Even half a banana or a few sips of a smoothie is better than running on empty.
What to Eat AFTER Running (Even If You Have No Appetite)
When to Eat After Running
Within 30 minutes → Quick-digesting carbs + protein (smoothie, chocolate milk)
Within 1-2 hours → Proper recovery meal (balanced carbs, protein, healthy fats)
Best Post-Run Recovery Foods (When You Have No Appetite)
✔ Chocolate Milk: The perfect mix of carbs and protein in liquid form
✔ Protein Smoothie: Blend milk, banana, protein powder, and nut butter for an easy-to-digest option
✔ Greek Yoghurt & Berries: High in protein, carbs, and probiotics to support muscle recovery
✔ Rice Cakes & Nut Butter: Light, packed with carbs, healthy fats, and protein
✔ Oats with Honey & Seeds: Soft, warm, and easy on the stomach while replenishing glycogen stores
💡 Tip: If solid food feels impossible, sip on a protein shake, milk, or electrolyte drink immediately after your run to kickstart recovery before eating a proper meal later.
Hydration: The Missing Piece of the Puzzle
Even mild dehydration can cause fatigue, headaches, and poor performance. If you struggle to drink enough, try:
💧 Before a Run:
Drink 250-500ml of water 1-2 hours before
If it’s hot or a long run, add electrolytes
💧 After a Run:
Replenish with electrolytes, coconut water, or a sports drink
Aim for 500-750ml of fluids within an hour post-run
🚀 Quick Tip: If you often feel dizzy, exhausted, or have brain fog, check your hydration levels!
How to Fuel for Different Types of Runs
Different workouts require different types of fuelling. Here’s how to adjust your pre-run and post-run meals based on the type of session.
Easy or Short Runs (Under 60 Mins)
Pre-Run: Light snack (banana, toast with jam, energy chews)
Post-Run: Small recovery meal (Greek yoghurt + granola, chocolate milk)
Speed or Tempo Sessions
Pre-Run: Quick-digesting carbs (oats with honey, rice cakes with peanut butter)
Post-Run: Higher-protein recovery meal (smoothie with protein powder, eggs on toast)
Long Runs (90+ Mins)
Pre-Run: Balanced meal 2-3 hours before (porridge, bagel with nut butter)
Post-Run: Carb + protein-heavy meal (rice + chicken, pasta with salmon)
💡 Tip: Hydration matters just as much as food! Always replenish electrolytes after sweaty sessions.
Final Thoughts: Eat Smart, Run Strong
Key Takeaways:
✔ Something is better than nothing. Even small snacks or liquid options help.
✔ Pre-run: Light, easy-to-digest carbs to fuel your run.
✔ Post-run: Protein + carbs to kickstart recovery and reduce soreness.
✔ Adjust fuelling based on the run type (short, speed, long runs).
✔ Hydrate properly—because dehydration hurts performance just as much as under-fuelling.
💡 The bottom line? Eat smart, recover well, and train stronger.
Ready to Train Smarter and Feel Stronger?
At Pretty Strong Coaching, we help busy women like you train smarter, fuel better, and achieve your running and triathlon goals - without burnout or overwhelm. If you're ready for personalised coaching that fits into your life, let's chat!
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