Pre-Run Fuel: Peanut Butter Stuffed Dates

When it comes to early morning runs, timing of fueling matters. If you’re lacing up your shoes and heading out the door in 30-60 minutes you’ll want to hydrate and focus on easy to digest carbs with minimal fiber, fat, and protein. Some examples include dates, sports drinks, sports chews, or toast with jelly.

BUT, if you have a little bit more time before you run, choose a meal or snack with carbs and a moderate amount of protein. One of my favorite snacks with I have 60-75 minutes before heading out the door are peanut butter stuffed dates. They take just a minute to make and 1-2 will give you the carbs you need to crush your run and a small amount of fat and protein to feel satiated.

Peanut Butter Stuffed Dates:

Ingredients:

• Medjool dates (pitted or unpitted)

• Peanut butter

• Salt

Directions:

• Cut the dates down the center lengthwise

• If they have the pit, remove keeping one side of the date intact

• Spoon peanut butter into the date

• Top with salt

If you have closer to 2-3 hours before your run, choose a meal with carbs and a moderate amount of protein. Here are a few examples:

• Oatmeal made with milk topped with banana slices and honey

• Turkey sandwich with a slice of cheese and side of grapes

• Bowl of cereal with milk and berries

• Scrambled eggs with 2 slices of toast with jelly

Fueling pre-run doesn’t need to be complicated. Practicing your pre-run meals and snacks in training is important to find out what works best for you.