We’ve all experienced it: You tie your shoelaces and head out for a run, but before you know it, you’re out of steam. Heading back early before finishing a workout because you feel dizzy, faint, or energy-deprived can feel like a defeat. When it comes to running, especially longer distances, it’s important to fuel properly. Just like a car can’t drive when it’s out of gas, your body won’t power through a run without proper nourishment. Runners need the right fuel to persevere through a grueling workout and recover afterwards.

The perfect pre-workout fuel consists of foods your body can digest easily and quickly, while offering a steady release of energy. Foods with too much protein or fiber, for example, might fill you up but trigger indigestion and discomfort during your run. Consuming large meals might drain your energy before you even start your workout since your body works harder to digest larger amounts of food.