What to eat before run on keto

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It’s relatively easy to figure out what you want as your pre-run snack if you’re not on any special diet. But you have to think twice when fueling up for your run when it comes to keto. This is because most pre-run snacks are high in carbs, and some, like fruits, contain high concentrations of sugar as well.

Carbs are a great energy source, but not when your body is in ketosis. In fact, if you have enough carbs to burn, your body will stop burning fat for energy, making your keto diet ineffective. Therefore you must load up on the right food before heading out for your cardio. 

Top Pre-Run Keto Snacks

The kind of run you do may be low to moderate-intensity or a high-intensity one. It is best to choose your snack depending on which type of cardio you’ll be doing for the day. In this section, we will be recommending the best keto pre-workout snacks for optimal performance.

Low To Moderate Intensity

If you’re thinking about brisk walking or a light jog, it’s best to choose your snacks accordingly so you don’t fill up too much and successfully burn enough calories. Here are seven options for you to try.

Seeds and Nuts

A handful of seeds and nuts are an excellent keto snack. These are packed with vitamins and minerals to keep your muscles working well during your run. In addition, nuts and seeds contain electrolytes to replenish any lost during your run quickly. Seeds and nuts are really easy to incorporate into your diet too. You can quickly grab a handful when you’re rushing to fuel you throughout your workout. 


Rich in fat and protein, eggs are an ideal pre-workout snack. They are easy to make, and you can prepare them in so many ways. Plus, you can pair them with a huge variety of other snacks. In addition, eggs are rich in vitamins and minerals, making them great for your overall health. Perhaps the best thing about having eggs before a run is how light they are. So you don’t have to worry about consuming them and feeling heavy and uncomfortable during your run.


If you’re looking for a vegan alternative to eggs, then avocados should be your pick. These are a great source of fats and proteins to provide you with your energy. However, because avocados are rich in fiber, they take longer to digest and may give you stomach cramps during your workout. Therefore it is best to wait an hour after eating before you exercise. 

Nut Butter

Peanut, almond, Brazil, and hazelnut butter are some nut butters you can try on keto. These are low-carb and high in fat and proteins. Not to forget, they are delicious. You can have nut butter as-is to add to your keto smoothie. Alternatively, combine your nut butter smoothie with chia seeds for the ultimate keto drink. 

Eat Nothing

If you like to run on an empty stomach, you can do that on keto as well. It depends on what makes you perform the best and if running without eating anything is what you’re comfortable with, then go ahead!

High-Intensity Runs

If you like running long distances or are training for a marathon, you will need more energy. Here are a few pre-run snacks you can try for your high-intensity runs. 

Fat Bombs

Fat bombs are a great option if you want a snack on the go. You can make them in advance and grab one before your run. There are numerous fat bombs recipes to excite your taste buds, but all have one basic formula; they are low in carbs and high in fats and protein. Fat bombs are to be eaten 30 minutes before your workout. Depending on the serving size, you can have one to two before your run. 

Fatty Fish

If you’re interested in having a meal before your run, consuming fatty fish is a good idea. They are easy to digest and delicious, and you can prepare them in so many ways. Fatty fish not only offers essential fats and protein, but it’s also high in vitamins and minerals, helping you perform your best during your exercise.

Butter Coffee

Of all snacks, this is an interesting one. Butter coffee may sound like a dessert, but it’s actually just butter mixed in coffee. Butter coffee may not sound all that delicious, but it’s great for endurance workouts as it offers the calories and caffeine needed to support your running performance.

You can also pair your butter coffee with MCT oil. MCT (medium-chain triglycerides) are shorter oil supplements than most fats (made of long-chain triglycerides). This property makes MCT easier to digest, providing you with the burst of energy you need during cardio. Although butter coffee is an excellent pre-run drink, watch out for your coffee intake. Too much coffee will make you frequently urinate, which will not only disturb your flow but can dehydrate you as well. 

Post-Run Care

Good job on another day of completing your run! However, your post-run routine is twice as important as your pre-run prep. Here is a list of things you should do after your run.

  • Drink lots of water. Take small sips of water at first and then regularly hydrate yourself after. The water will help regulate your body’s temperature and replace all the fluid you lost during your run
  • Eat a snack. You just don’t lose water through sweat but electrolytes as well. Make sure to eat a keto-friendly meal high in fats and protein after your workout to replenish your electrolytes
  • Shower. Once you have cooled down completely, take a shower. Showering will relax your muscles and boost recovery.


If you’re new to keto or pre-run keto snacks, take a little time to figure out what works best for your body. Everyone is built differently, and you should patiently test out which keto snack suits you the most before your run. Of course, that doesn’t just mean finding the most nutritious food for your run. It also means eating what you enjoy. Eating your preferred snack will set a good tone for your workout, enabling you to enjoy your cardio session.




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