WHAT DO YOU NEED TO EAT BEFORE A RUN?

pre-run snacks (around 50 g of carbohydrates):

• two bananas
• low-fiber granola bars
• two slices of toast

WHAT TO EAT DURING YOUR RUN

Running more than 10 km? Fill up your reserves with an additional 600 to 1000 ml

• For moderate workouts (< 1 hour): 80 ml (3 oz) multivitamin syrup + 920 ml (31 oz) water + one pinch of table salt
• For intense workouts (> 1 hour): 70 ml (2 oz) fruit syrup + 930 ml (30 oz) mineral water (uncarbonated) + 20 g (4 tsp) maltodextrin + one pinch of table salt

WHAT TO EAT AFTER A RUN

• an omelette with veggies and a slice of whole wheat bread
• a bowl of oatmeal with milk