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It's important to carb up correctly: As a general rule, complex carbs, like whole grains, potatoes, and beans are smart to eat about 2-3 hours before a run. Simple carbs, like fruit, are best about an hour before a run (we love a good banana).
Download your FREE Guide where we share the Best Foods to Eat Before Running inside your Insider Members area.
Want to know how to run faster? Looking for the best snacks to eat before a run or wondering if carb-loading is right for you? Elite sports nutritionist James Collins has the answers...
Choosing Carbohydrates. Test out your pre-race carbs before your long runs while you're still completing your marathon training so you know what types of foods work best for you.
Want to know how to run faster? Looking for the best snacks to eat before a run or wondering if carb-loading is right for you? Elite sports nutritionist James Collins has the answers...
Branch Out Beyond Bread: Carbs to Consider While I am no nutritional expert, I highly recommend avoiding heavy pasta or bread dish before a race.
Carbohydrates are one of the best energy sources for your body: They can propel you to run long distances, sprint at fast speeds
While exercising on an empty stomach isn't the best idea, fueling up the wrong way before a run can cause stomach cramps, dizziness, and headaches.
You'll get the carbs you need to fuel your workout, and a dose of protein, fat, and flavor that will leave you satiated. "Mini meals give you the satisfaction of a real meal without overeating before a run," says Sarah Koszyk, RD, the sports dietitian for the San Francisco Marathon and Berkeley Half-Marathon.
Here's how it works: Your body breaks carbohydrate molecules into glucose. Glucose then gets shipped off to the muscles, where it's converted into energy and stored until your body's energy supply runs low.