Pre-Run :

• Have a snack about 1 to 2 hours before a run. 
• If you head out at sunrise try to eat a little before your run, such as a banana, and then finish your run with breakfast afterwards. 
• A pre-exercise snack of 100-300 calories is plenty for runs of up to 1 hour. 

During Run:

The only macronutrient you need to focus on during a run is carbohydrates. What you consume should largely depend on the length and intensity of your run.

• Less than 45 minutes. No carbohydrate-rich food or beverage is required.
• 45–75 minutes. You might want a carbohydrate-rich mouth rinse or small sips of a sports beverage.
• 60–150 minutes. You may wish to top-off your blood sugar levels with 30–60 grams per hour of a sports beverage or energy gel.
• 150 minutes or longer. During long-distance endurance runs, you may need to replenish with upwards of 60–90 grams of carbs per hour. Most people prefer to replenish with carbohydrate-rich sports beverages, gels, chews, and bananas.

Post-Run:

• If you want to eat right away, try a small snack containing carbohydrates and protein, such as chocolate milk or an energy bar.
• Within 2 hours after your run, try to have a meal that provides plenty of carbohydrates and protein.
• Aim to get between 20–30 grams of protein. Research has shown this may promote increased muscle protein synthesis.