Studies show that a pre-race meal is beneficial to any runner to keep your blood levels steady and provides energy to push you through—especially in longer races. Of course, every runner’s greatest fear is eating something that might upset their stomach on race day. You probably know already that foods high in fibre (whole grains, vegetables, fruits) and high in fat (fried foods/cheese/hamburgers) are definite no-nos. Your pre-race meal preferences will depend on factors individual to you, like your taste buds and the time you like to wake up before a race.

Eggs

If you have a lot of time before a race and are looking for a more protein-heavy meal, try scrambled eggs. Protein takes longer for your body to digest—so you’ll have to eat a couple of hours before the race begins—but eggs are a popular pre-race breakfast choice, especially for those who like something “real” for breakfast. Eating a breakfast like this, long enough in advance, leaves you well-fueled for a long race.

Bananas
Bananas are a good source of carbs (30 grams), but also contain a significant amount of potassium (400 mg), a mineral that runners often lose through sweating. Potassium helps to regulate muscle contraction and prevent cramping. Bananas are a favourite and “safe” pre-run food because they’re easy on the stomach and unlikely to cause any GI problems. Especially good with yogurt, peanut butter, or granola. Learn how to make your own gluten-free granola, here.

Refined Carbs
Processed grains like a plain bagel, white bread, or pasta are safe race day eats. While refined carbs aren’t as nutritious as whole grains, they’re easier to digest because the grain is already broken down. Adding a little peanut or almond butter to your bagel or toast is a good source of protein and fat, which helps make you feel fuller without weighing you down.

Oats
Oats contains almost all carbohydrates, which is the kind of energy you need right before you’re about to run. Oatmeal tends to be more filling but is also a relatively bland food that won’t upset your stomach. While it might take a little longer to prepare and eat oatmeal than some of the other pre-race food options, it is still a great pre-race option, especially for those who prefer to eat an actual breakfast food for breakfast.

Smoothie
A fresh fruit smoothie with milk or juice is a good pre-run option, especially if you don’t like eating solid food in the morning. A liquid meal is also good for those who are likely to have a sensitive stomach either before or during the race. Liquid calories are easier to digest because they go through your system faster than solid ones. Some smoothie inspiration, here 

For more breakfast ideas, hit this.

*This article originally appeared on Runkeeper.

Image by: Photo by Dan Counsell on Unsplash