What to eat before and during and after long runs 1.5 - 2 hr

by Bernd
(Miami, Florida)

Hi, what do you recommend to eat and or drink before, during and after long runs 1.5 - 2 hr?

Nicole's reply:
Hi Bernd, thanks for the question.

It is a bit difficult for me to answer as I don't know what sort of diet you eat (eg low carb or not) and what your body is currently used to and when you normally exercise (early morning, late evening etc).

There was a question similar to yours on this forum and Phil Maffetone replied himself. You may find this helpful. Eating Before, During Running.

I tried to follow a low carb high fat diet (LCHF). However I struggled finding the right balance of carbs and fats so now I tend to just try and eat healthily, cooking mostly from scratch with fresh foods and eating as little sugar as possible. Before a long run (early morning), I will eat a yoghurt or a banana and I can then go 2 hours without anything else. Afterwards I drink coconut water followed by a protein meal such as an omelette with cheese or peanut butter on toast. Research has shown that your body recovers best, if you eat some protein and carbohydrate within 30 minutes of exercise. I hope that helps.