- Night Before: High Carbs, low fiber, fat and protein such as pasta, bread, fresh fruits and vegetables and lean meat
- Morning (2 hours before the race): Mostly carbs and a little protein such as granola with berries, bagel with peanut butter and oatmeal with dried fruit
- During run, under 4 hours: Easily digested carbs and sugars such as energy gels, energy chews and fresh fruit
- During, after 4 hours: Mostly carbs and add some protein such as energy bars, nuts, nut butter, drink mixes that included protein
- After the run: Foods high in protein; hydrated with electrolytes such as lean meats, fish, eggs, beans and fresh vegetables
- Pre-hydrate: Drink 17–20 fl. oz. about two hours before your run so you’ll start off properly hydrated.
- Maintain hydration: Drink about 5–10 fl. oz. (or a few good long drinks) of water every 15–20 minutes while running.
- Drink after: Post-exercise hydration gets your fluid levels back to normal and can help with recovery. For every pound lost while running, drink 16–24 fl. oz. of water.
IF YOU’RE DOING A SHORT RUN
That lasts 45 minutes or less, you may be able to forgot drinking water while you’re out there. However, if it’s really hot outside and you’ll be sweating a lot, carry and drink water regardless of how long you’ll be running.