Do not eat fat, dairy products, fruits and refined sugar within 2 hours of training. Ideally, you will have a light snack 2 hours before your training session, such as a cereal bar or a banana. You should drink regularly a few sips of water until you start your session.
You don’t need to eat anything during running sessions lasting less than 1h15. Over 1h30, energy gels and/or compatible isotonic drinks should be regularly ingested.
It’s important to drink water, eat glycogen and proteins, within 15 minutes to an hour after your training session to refuel your mussels and depleted reserves. Failure to do so may lead to hypoglycemia and fatigue, which could also have a negative impact on your next training session. A complete meal or substantial snack is highly recommended after your running session. Ideally you should have a meal with carbohydrates like pasta, rice, or bread and white meat, fish, or high protein legumes.
For optimal health and performance, anyone needs to eat according his/her Metabolic Type.