Pre run snack Simple sugars / carbs 35 min pre run if running more than 60 minutes A banana A couple of dates A rice cracker with honey A slice of bread with honey etc Avoid dairy products which may cause gastric discomfort on your run Avoid a meal with protein and fat If eating for a long run of 2 to 3 hours , eat your carbs rich meal atleast 3 hours before your run . After 90 minutes you do need 30 to 60 gm carbs every hour of running as intra run snack . Energy gels ,dates with salt etc serve
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