Lace-up, fuel up -  but with what?

If you’re the type to roll out of bed, tie your trainers, and hit the pavement without thinking twice about what’s in your stomach, you might be leaving performance on the table. Pre-run nutrition is more than just a habit - it’s the foundation of a strong, energised workout. The right fuel can boost your stamina, support muscle function, and help you recover faster post-run.

But here’s the challenge: early mornings don’t always leave time for elaborate meals. That’s where protein overnight oats step in - the quiet hero of the runner’s kitchen. Easy to prep, packed with energy-sustaining nutrients, and gentle on the stomach, they might just be the secret weapon your running routine has been missing.

Let’s dig into why what you eat before a run matters, and why protein overnight oats deserve a permanent spot in your pre-run ritual.

Why Pre-Run Nutrition Matters 

Whether you're heading out for a quick 5K or a long-distance endurance run, what you eat beforehand can make or break your performance. Your body relies on fuel—primarily carbohydrates - for immediate energy, but protein and hydration also play key roles in how you feel during and after your run.

The Science Behind Pre-Run Meals:

Before you run, your body needs accessible energy to power your muscles. Carbohydrates are the body’s preferred energy source, especially for moderate to intense exercise. Meanwhile, a bit of protein supports muscle function and helps minimise muscle breakdown during longer or tougher sessions. Without this proper balance, you’re more likely to experience:

Energy crashes halfway through your run

Cramps from digestive discomfort or dehydration

Fatigue that kicks in early and lingers even after you’re done

Timing Tips:

As a general rule, you want to eat 1 to 3 hours before your run, depending on how much you’re eating. A light meal or snack 30–60 minutes beforehand can work too, especially in the morning. The key is finding something that’s easy to digest but still packs a nutritional punch, which is exactly why many runners swear by overnight oats.

So, What To Eat Before A Run?

Pre-run meals should be balanced, light, and effective—giving your body enough fuel without slowing you down.

Carbs = Quick Energy

Your muscles store carbohydrates as glycogen, and this is the first thing they burn when you start moving. A source of simple, easily digestible carbs—like oats or fruit—gives you a reliable energy boost without the crash.

Protein = Sustained Fuel & Muscle Support

Including a bit of protein helps keep hunger at bay and supports muscle repair, especially on longer runs. Bonus: combining protein with carbs can help your body use energy more efficiently.

Fibre = Just Enough

Fibre is great for long-term health, but too much of it right before a run? Not ideal. You want just enough fibre to slow the release of sugars into the bloodstream - helping you stay energised longer - without causing digestive distress.

Hydration = Essential

Even mild dehydration can affect your performance. Make sure you hydrate well before your run (ideally sipping water throughout the morning), and consider pairing your pre-run meal with a glass of water or an electrolyte drink if it's hot out.

Common Pre-Run Breakfast Mistakes

Getting your pre-run fuel right is a game of balance—but it’s easy to tip the scale the wrong way. Here are a few common breakfast blunders that could be sabotaging your runs:

1. Skipping Breakfast Altogether

Running on empty may seem like a time-saver, but it often leads to early fatigue, lightheadedness, or poor performance. Without carbs in your system, your body burns through energy reserves fast - and you'll feel it.

2. Too Much Fat or Fibre

Avocados, nut butter, and whole grains are great... just not in large amounts right before a run. High-fat or high-fibre foods can take longer to digest, which might leave you feeling sluggish or, worse, running to the bathroom.

3. Sugary Cereals or Pastries

Quick sugar fixes may give you a short burst of energy, but they often lead to blood sugar crashes mid-run. That means inconsistent energy and the dreaded “crash and burn” feeling before you even hit your stride.

4. Eating Too Close to Your Run

Timing is everything. Eating too close to your run, especially a heavier meal, can lead to cramps and stomach discomfort. Ideally, eat 1–3 hours before running, depending on your body and the size of your meal.

Why Protein Overnight Oats Are a Game-Changer 

The Perfect Balance of Nutrients

If you’re looking for a pre-run meal that strikes the ideal balance between convenience, nutrition, and performance support, protein overnight oats are hard to beat.

They deliver exactly what your body needs before a workout: a smart mix of carbohydrates, protein, and fibre that fuels you steadily, without overwhelming your digestion. The oats provide complex carbs for slow-releasing energy, while the added protein supports muscle endurance and repair. A touch of fibre helps keep everything balanced, offering enough satiety without weighing you down—crucial when you're gearing up for a run.

Easy on the Stomach

Unlike heavy breakfasts or sugary snacks, overnight oats are incredibly gentle on the stomach, which is a huge bonus for morning runners. There’s no bloating, no mid-run regret. just clean energy you can count on.

Endless Customisation

What really makes them stand out is how easy and versatile they are. You can prep them the night before and keep them in the fridge, ready to grab and go.

They’re endlessly customisable too:

Top them with sliced banana or berries for fast-digesting carbs

Stir in a spoonful of nut butter for healthy fats

Sprinkle chia seeds for an omega-3 and fibre boost

The combinations are simple, functional, and delicious.

Prep-Ahead = Stress-Free Mornings

One of the biggest perks? No morning hassle. Just mix your ingredients, let them soak overnight, and wake up to a ready-to-eat breakfast that supports your training goals without slowing you down.

Spotlight on ELEAT Overnight Oats

For those who want a high-performance option without having to measure or mix, ELEAT Overnight Oats are a game-changer on their own. With up to 20g of plant-based protein, zero added sugar, and indulgent flavours like Dark Chocolate and Cinnamon Roll, they’re purpose-built for busy, active lifestyles. Just add milk, soak overnight, and you're good to go.

The Bottom Line: Run Strong, Start Smart

When it comes to running, how you start your day matters just as much as how you finish your miles. Fuelling up with the right breakfast can elevate your performance, reduce fatigue, and make your runs feel smoother and more enjoyable.

Protein overnight oats tick every box: they’re quick to prepare, easy to digest, and packed with long-lasting energy. Whether you make your own or reach for a ready-to-go option like ELEAT Overnight Oats, you’re setting yourself up for success before your trainers even hit the pavement.

So next time you lace up for a run, don’t skip the fuel. Grab a spoon, dig into a bowl of oats, and feel the difference a properly powered start can make.