What to eat before and after a run
For runs under an hour, most people do not need anything special. For longer runs and races, a little planning makes a big difference.
Before
Eat a light, mostly carbohydrate meal 1.5–3 hours before you start: oatmeal with banana, toast with honey, or rice with a little egg. Avoid a lot of fat and fibre right before running.
During
On runs longer than 75–90 minutes, take some carbohydrates every 30–45 minutes: a gel, a few dates or a sports drink. Practise this in training, never for the first time on race day.
After
Within an hour or two, have a normal meal with carbohydrates and protein. Yogurt with fruit, a sandwich or a bowl of pasta all work well.
Water
Drink to thirst. In hot weather, add some salt or an electrolyte tablet on long runs.