When eating before a run, it is best to have a light snack (such as a banana and wheat bagel) an hour before the run. Whatever you choose to eat, it should be something that your body digests well (ie. not a McD's sausage-egg-n-chz biscuit). Try different foods to see what works best for you. Eating before a run is a good way to help maintain glycogen storage, however we digest foods differently so it is important to test a few different foods. Race day you want to have your breakfast planned and you should have tried it out before a long run. If you typically have coffee, have a small cup, but be sure to drink some other fluid also. Again, don't over-drink before a race or you will be in the port-a-john all morning! Most people need 8-16 oz about 2 hours before the race. Race day, try and have your breakfast about 2 hours before the race and about 30 minutes before race start, have a small snack, such as a cup of sports drink, a gel with water, or a small granola bar or banana so you don't start the race hungry.
During
Consuming snacks during the run, especially runs of 10 to 20+ miles, will help replenish what you burn and give you more energy. The key to eating during the run is that anything you consume should be quick and easy to digest. Energy gels, Shot Blocks/Sports Beans are light, small, easy-to-carry, and loaded with complex carbohydrates. Most recommend consumption of one every 30-45 minutes during activity. For hydration, although it is St. Patty's weekend and green beer is tempting (DJ), on the race course they'll be serving Gatorade Endurance Formula. It's a good idea to try this out on some of your long runs to see how your body responds. I know a few that swear by Accelerade during their workouts because it includes a small amount of whey protein... whatever works for you during training... it's a good idea to bring your own gels/drinks so you can stick with your plan.
After
After a run, your body is begging for replenishment. It is mostly begging for more carbohydrates to store as glycogen and for protein to help muscles recover. Within 30-minutes after each run, always feed your body with carbohydrates and protein to help your body recover and be strong for the next run. Endurox is a post-workout drink of choice that I know several athletes swear by because it has the perfect combination (4:1) of carbs/protein. And if it's Race Day... then, by all means, drink up some of St. Patrick's favorite, frothy, carbohydrate beverage that you sooo deserve after finishing such an amazing feat! We'll be waiting with some at the finish line!
