Pre long run breakfast race fuel

Figuring out what to eat before a long run takes some trial and error. I’ve definitely had a few really bad runs due to some poor fueling choices. Flashback to a few weeks ago where I was so nauseas I had to stop my run because I felt so sick. Ugh, there’s no worse feeling then having a sour stomach ruin your run. It’s better that I found out that smoothies don’t work for me before a run during training and not the morning of a race. (But let’s repeat NOTHING NEW ON RACE DAY EVER!) So yea, figuring out what works for you on your long runs makes for a better day come race day.

Anyways, for me the winning breakfast is a cross between a chia seed pudding and overnight oats. It’s great because:

  • You can make it ahead of time.

  • You can travel with it (just add the liquid later)

  • Easy to make

  • Customizable

  • Chia seeds are very absorbent. They expand up to ten times their original size when soaked in liquid and form a gel-like substance. This gel helps slow the conversion of carbohydrates into sugar. This means the carbs you eat will be able to fuel you for longer periods of time. (Which makes them the PERFECT compliment to oats.) They help you keep you hydrated and retain electrolytes.

  • Oats are a great source of carbs and fiber. They also have a low glycemic index which means they cause your blood sugar level to rise slowly, provide you with energy over a longer period of time and keep you feeling full longer.


I love to make these in my small Weck Jars but any jar or small tupperware will do


  • 1/2 cup oats

  • 5 Tablespoons of chia seeds

  • 1 teaspoon of maple syrup

  • 1 teaspoon vanilla extract

  • 1 teaspoon cinnamon

  • 1 Tablespoon of protein powder (I use Vega Vanilla Protein)

  • pinch of pink himalayan salt

  • Non dairy milk to fill the jar (not all the way though…the chia seeds will expand so you want to leave some room)

How to make

Put all the ingredients in a jar or container of your choice. Take a spoon to make sure everything is mixed. I’ve found if you just shake it you get clumps of chia seeds. Feel free to top with anything you like. I love slicing up a banana and putting some on top.

For any race I’ve traveled to I’ve packed a jar of all the dry ingredients and then added almond milk the night before the race.

How do you fuel your long runs? Do you have any favorite pre race foods?