Through my seemingly endless training for the London Marathon, the most challenging part (bar the running itself) was nailing the pre-run snack.
I knew it was important but when you’re waking up at the crack of dawn to sneak some miles in before the working day, the last thing I wanted to do was eat – I’m not a breakfast person at the best of times. But as the runs got longer and more regular, I felt my energy depleting and the importance of consuming something felt more pressing.
I went through every iteration, from a banana to porridge, protein yoghurts and granola, some of which were a lot more tolerable than others. I made my way through every brand of protein bars on the market as well as powders, cereals and pre-mixes to discover the ones that were not only palatable in the early hours but gave an energy boost. Below are the ones that passed the taste test.
But before we get to that, I’ve consulted Reema Pillai, a London-based nutritionist on the need for proper nutrition.
Why is it important to eat before a run?
“Eating before a run will help to provide you with energy to maintain your performance and reduce the chances of fatigue during a run”, Pillai explains. “It will also ensure you don’t get hungry when you are running, which can hinder your performance and concentration. The food eaten will also help with faster recovery post-run”.
How long before a run should you eat?
She recommends “a light meal between 1-3 hours before a run is ideal, or a small snack if it is within an hour of exercising”.
What types of food should you eat?
Pillai says this depends on your run’s duration. She breaks it down:
- If you are running for over 30 minutes, choose a light carbohydrate snack around 45-60 minutes before. This can include a bagel or banana, something that provides fast-acting energy.
- If you are running between 60-90 minutes, you may want a little extra protein with the snack, such as a fruit smoothie with milk and a scoop of protein powder. Another option is to put some peanut butter or cheese with the bagel.
- Longer runs will require more fuelling, so this can be a bowl of cereal with fruit and yoghurt around 2 hours before the run, or a sports drink and piece of fruit 1 hour before the run. If it’s around 30 minutes before the run, keep it simple with some dates or a banana, to prevent any digestive issues.
What are the best pre-run snacks?
According to Pillai, your focus should be on fuelling with “carbohydrates and protein”. She advises “This can be a bowl of oats with protein powder, or a chopped apple with peanut butter and a glass of milk. A yoghurt with fruit can also provide a quick source of both protein and carbohydrates. If you would prefer a meal, how about an omelette with a slice of toast or pasta with chicken?”.
For the quick pre-run fix, see our picks of the best snacks.
ManiLife Original Roast Smooth Peanut Butter
ManiLife is made entirely from natural ingredients with no added sugars. Instead, you'll have a creamy, smooth spread that pairs well with the likes of rice cakes, bagels or toast. It's rich in protein and high in good fats.
Buy now £3.75, Sainsbury's
Knotty's Nutri-Butter Gut Friendly Peanut Butter with Turmeric & Ginger 180g
Not your typical Jif, this delightfully strange peanut butter by Knotty’s contains a mixture of turmeric, chicory, cayenne pepper, and ginger oil combined with Ganedan BC30 (gut friendly live cultures). Perfect for adding to your savoury dishes as a tahini-esque sauce (the consistency is pretty similar), or spreading over toast with some banana for a sweet and savoury snack.
Buy now £1.49, DiscountDragon
Bio&Me Cashew & Almond Gluten Free Gut-loving Granola
Bio&Me’s gut-loving granola is packed full of goodness. Not only is it gluten-free, but it’s vegan and low in sugar. Enjoy a textural blend of smooth nuts, dates and seeds, especially when paired with yoghurt or plant-based milk.
Buy now £3.99, Bio&Me
Yeo Valley Organic Greek Style Natural Yoghurt
Greek yoghurt is a source of protein that aids in recovery and helps prevent muscle damage. Best enjoyed a couple of hours before your workout, it is not only filling but can be an exciting dish, especially when paired with naturally sweetened granola, honey or jam.
Buy now £2.15, Ocado
Sainsbury's Medjool Dates
Dates are a great source of energy that will come welcome to those working on their fitness levels. Easy to snack on en route to your exercise of choice, they are rich in potassium for heart health - but that’s not all. This electrolyte also encourages muscle growth. This is especially true of Medjool dates which are slow-burning carbs, prevent cramps and aid in recovery. Best of all, they’re delicious.
Buy now £5.25, Sainsbury's
The Skinny Food Co Low Sugar Pancake Mix - 150g
Pancakes have a negative connotation of being unhealthy, but it doesn't have to be so. The Skinny Food Co has this mix that's low on sugar, and when paired with its zero-sugar syrups and sauces, can be a treat that won't throw your fitness goals out of kilter.
Buy now £2.99, The Skinny Food Co
Nature Valley Protein Peanut & Chocolate Cereal Bars
Protein per 100g: 25.6g
Nature Valley is a brand that has played a starring role in lunch boxes worldwide. Its grainy snacks are a filling element that are packed with nutritional benefits. This is true too of its protein range, where the enjoyable taste remains, yet the ingredient list has been souped up with more of the recovery essential.
This bar is high in fibre, while also providing 20 per cent of your daily protein needs. It’s the official snack bar of LTA British Tennis. Peanut & Chocolate is our favourite but Salted Caramel Nut and Chocolate & Berries are available too.
Buy now £3.00, Ocado
Barebells Salty Peanut Protein Bar
Protein per 100g: 36g
For a balance of taste, intrigue and protein, look to Barebells. The brand has some of the most interesting flavour combinations on the market and we’re yet to come across a pairing that we didn’t like.
Each bar has 20g of protein and no added sugar. The range is ever-growing too and you can get your hands on the Salty Peanut for a chewy crunch as well as Caramel Cashew, Cookies & Cream, White Chocolate & Almond, Hazelnut & Nougat and many others.
Buy now £2.10, Ocado
Surreal High Protein Cereal Cocoa 240g
Punny name aside, Surreal’s cocoa cereal is a brilliant way to feel like you’re snacking on your favourite chocolatey childhood breakfast without any of the guilt. High in protein, low in carbs and shockingly containing zero grams of sugar, a bowl of Surreal a day will keep the doctor away.
Buy now £24.00, Holland & Barrett
Grenade High Protein, Low Sugar Bar - Jaffa Quake
Protein per 100g: 33.8g
Grenade is one of the most popular protein bar brands and you’ll see them at the counter of most gyms. The eye-popping packaging is immediately recognisable but if you’ve ever taken a bite, you will no doubt associate it with an extremely sweet flavour.
We felt the same until we tried Jaffa Quake. This combination makes for a tasty treat – and it’s packed with 22g of protein per bar too. The offset of the chocolate with the zesty orange is welcomed.
Honourable mention goes to Cookie Dough too.
Buy now £19.79, Amazon
Free Soul Vegan Protein Blend
Available in chocolate, vanilla, salted caramel and berry flavours, Free Soul’s vegan protein blend is a tempting, tasty choice. The award-winning formula serves 20g lean protein per 30g serving and is specially designed for women.
Pea protein isolate and white hemp protein are blended with nutrients, vitamins and minerals to aid and support hormone balance, energy and mood throughout the day.
The product is also soy-free, gluten-free and GMO-free.
Buy now £24.99, Free Soul
HERMOSA Whey protein
Best for: the celeb protein
Per 30g serving:
Protein 22g
Carbohydrates 3.9g
Fat 3g
Calories 131kcal
If you’ve ever had a protein shake after a session at Barry’s Bootcamp then you’ll know the hype is real about HERMOSA. Beloved by the A-list (think Harry Styles and David Beckham) as well as fitness fanatics, founder Erika Tamayo decided to launch HERMOSA after Barry’s made the powder such a sensation.
Made with super-clean ingredients including whey protein from grass-fed cows in the Lake District, the vanilla powder also features natural sweetener sourced from South America.
The gluten-free powder, which has tons of amino acids, 20g of protein, and only 4g of carbs, is also super soluble in powder - and tastes great. The powder comes in a glass bottle, which can be reused or recycled for more protein powder.
From £32 for 420g
Buy now £32.00, Hermosa
Plenish Berry Gut Health Shot
Small but mighty, this shot packs a powerful punch. That’s because fiery apple cider vinegar is mixed with pomegranate, apple, raspberry and millions of Bacillus Coagulans live cultures, which are said to reach the gut alive. While we can’t confirm its effectiveness, it certainly tastes like it will do good things to your insides.
Buy now £2.00, Sainsbury's
Exalt cherry bomb
For those who are not a fan of the traditional sparkling soft-drink vibes of energy drinks but are still lunging for that morning pick-me-up, Exalt’s cherry bomb is the perfect choice.
Stuffed full of vitamins A and C and adaptogens, and with 150mg of naturally sourced caffeine (the equivalent of 1.5 cups of coffee), it contains all the energy you need in a tasty cold-pressed juice.
With a tangy black cherry and pomegranate flavour that gives way to deliciously firey chilli and ginger undertones, this is a juice full of goodness that is sure you get you out of bed in the morning.
The caffeine content comes in the form of Exalt’s natural energy complex, which comprises of maca root, kola nut, guarana seed and coffee extract. If you’re looking for a really wholesome energy drink that is free from nasties, you can’t do better than this.
Not only that, for every bottle they sell, Exalt donates to a charity fighting ocean plastic waste. It turns out taste doesn’t have to come with a compromise.
Buy now £4.99, Planet Organic
