1. Bananas
Bananas are a solid fuel choice, both before and during your run. Before a run, a banana on toast, a bagel or mixed into oatmeal can help prepare you for the challenge ahead.
“Portable, carbohydrate-rich and usually easy to digest. A banana works particularly well when there isn't much time between eating and running,” Johannah Katz, MA, RD told Dailybreak.
But you can also pack one for the road to get quick hits of energy along your route.
2. Toast
While you won’t want to pack toast in your running pack, it is an excellent pre-run food to help you fuel up (especially paired with other fuel sources, like bananas and honey). According to Katz, toast provides readily available carbohydrates without being too rich in fat or fiber (although some breads may be high in fiber, so check for lower fiber options to enjoy just before running!). As Katz explained, eating high amounts of fat, protein and fiber right before a run could cause GI discomfort for some runners, so it’s better to play it safe.
3. Raisins
Ah, raisins. Nature’s candy! These little treats can also be a great fueling snack while you’re running. Not only do they offer carbs for energy, but they also taste good. Bonus: the small size makes them easy to throw in your pocket or running belt.
“These are one of my favorite food-first options,” Katz shared. “They're concentrated, portable carbohydrates and a randomized study in runners found that raisins and commercial sports chews produced similar running performance, with both outperforming water alone.”
4. Honey
Honey sticks or pouches offer a quick carbohydrate boost when you’re on the move, plus they taste delicious.
“Honey is predominantly carbohydrate and contains both glucose and fructose, making single-serve packets a very simple whole-food alternative to a gel,” Katz told Dailybreak. “Research suggests honey can produce similar exercise responses to traditional carbohydrate sports products, although the evidence base is much smaller than it is for conventional sports nutrition products (Russell et al., 2019; Fortis et al., 2025).”
5. Applesauce
Applesauce and other fruit purees, especially ones in convenient, squeezable pouches, can be a great way to refuel. Of course, you may want to consider saving these as your fuel source toward the end of your run, since they may contain high amounts of fiber.
“These can be easier to consume while moving than solid food and provide a quick source of carbohydrate,” Katz said. “I would choose varieties without a lot of added fiber or other ingredients if the goal is mid-run fuel.”
6. Pretzels
Many running snacks tend to lean sweet, but you can still get those carbs with something salty, savory and crunchy! Pretzels are a handy snack to keep in your running pack or vest.
“These can be useful during very long runs, particularly when a runner starts craving something savory rather than sweet. They provide carbohydrate plus sodium, although they generally require water and are less convenient to eat while running at a faster pace,” Katz explained.
7. Gels
Whole foods have their place in fueling exercise, but oftentimes, commercial sports gels are just the thing you need to adequately fuel you for a long run. Plus, they can be easier to carry with you on the road.
“‘Whole food’ isn't automatically superior during exercise,” Katz said. “A systematic review found that food-based carbohydrate sources can generally support endurance performance similarly to carbohydrate supplements, although some whole foods may cause more GI symptoms or simply be harder to carry and consume.”
8. Gummy Candy
Have a sweet tooth? Good news! Gummy candies are a great way to fuel a run. Treats like gummy bears and jelly beans as well as crowd-pleasers like Swedish Fish or Nerds Gummy Clusters are a great way to load up on carbs and keep your energy up.
9. Sports Drinks
During and after your run, you need to be sure to replenish those electrolytes! A commercial sports drink (or a powder that you mix into your water) can help. Be sure to hydrate well before and after a run while also prioritizing electrolytes.
