Training for a race—or even just busting through a tough workout—requires physical stamina and mental drive. It also requires following a diet that fuels you. What you consume—and when you have it—can help improve your running game, whether you’re a shot or a long-distance runner. Discover the secrets to powering up for success.

What to eat before a run

Have a low-fat, high-carbohydrate and low-fibre meal about three hours before the run to prevent any indigestion, fatigue or stomach discomfort whilst running. Avoid heavy meals the day before the race and only eat familiar foods on the day itself.

Foods to eat:

Bread/toast, bagel, peanut butter, fruit without skin (banana), pulp-free fruit juice or sports drink for a pre-race breakfast.

What to eat and drink during your run

If you’re running for less than an hour: Water is sufficient, unless it’s especially hot or humid.

For runs an hour long or more: Once your runs get around the 60-minute mark, sip a low-calorie electrolyte-based drink (think G2); the added electrolytes can increase muscle function. Electrolytes (namely, sodium and potassium) help muscles retain fluids, receive oxygen and function properly. Getting them in fluids, rather than in a solid snack, helps deliver the electrolytes to your muscles faster.

FAT BURNING BODY WEIGHT PROGRAM

What to eat after your run

All the experts agree the pro move after a run is protein. “Protein is the most important nutrient for muscle recovery and repair.

Of course, protein isn’t the only nutrient your body will crave after busting through miles or intense intervals. You’ll also want to replenish your glucose stores with carbohydrates, and replenish fluid and electrolytes that have been lost in sweat. So drink fluids, eat fruits and vegetables, and have a post-workout meal that contains both carbohydrates and protein

Foods to eat

Almonds, cashews, pistachios or a nut or protein bar; a glass of milk or homemade protein shake or smoothie; cottage cheese, Greek yogurt; or a hard-boiled egg and fruit.”