Whether you’re training for a 10K, half marathon, or just planning your longest run yet, what you eat the night before can make a big difference.
Your dinner can either fuel you up — or weigh you down. Here’s how to get it right.
Focus on Carbs (But Don’t Overdo It)
Carbohydrates are your main fuel source during a long run. The night before, aim for a meal that’s rich in complex carbs like:
- Brown rice
- Quinoa
- Whole wheat pasta
- Sweet potatoes
- Oats
Keep portions balanced — you’re fueling, not stuffing.
Add Lean Protein
Protein helps with muscle repair and keeps you feeling satisfied. Great options include:
- Grilled chicken
- Turkey
- Tofu
- Eggs
- Salmon
A carb + protein combo is your best bet.
Skip the Heavy Fats
Avoid greasy, fried, or heavy meals. Fat takes longer to digest and can leave you feeling sluggish or bloated the next day.
Stick to small amounts of healthy fats like olive oil, avocado, or nuts — not creamy sauces or deep-fried foods.
Stay Hydrated
Start hydrating the day before your run. Water is key, but you can also sip on coconut water or a drink with electrolytes if it’s hot or you’re prone to sweating a lot.
Don’t drink too much right before bed — no one wants a midnight bathroom run.
Easy Meal Ideas
- Grilled chicken, sweet potato, and broccoli
- Whole wheat pasta with turkey and tomato sauce
- Brown rice stir fry with tofu and veggies
- Salmon, quinoa, and roasted carrots
Simple meals digest well and provide everything you need.
Final Thoughts
What you eat the night before your long run sets the tone for your performance. Keep it simple, clean, and balanced — your body will thank you tomorrow.
