What should runners eat before they run, and when?
In general, you want to have a carb-based meal about two or three hours before a run. If you’re running in the evening after work, you might eat a mini-meal to keep you well-fueled. That way, you’re not hungry before you start, and you don’t get hungry while you’re on the run. On the convenient side, you could have a low-fat sports bar that has high carbs and a moderate amount of protein, like a Clif or Power bar. You could also have half of a peanut butter and jelly sandwich or a bowl of oatmeal. You could even make a parfait with low-fat yogurt, a little fresh fruit and some cereal. Q: When do runners need to think about refueling after a run? Is it only long runs, or might it be helpful for shorter efforts, too? A: It’s most important after longer runs, and it’s especially important for people who are training for something like a half-marathon or a marathon who need to make sure they fully recover so they’re well-fueled for their next training session. For example, for someone who
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