In the Pittsburgh Post Gazette article, ‘2009 PITTSBURGH MARATHON: Fueling for the long runs takes care,’ Gretchen McKay shares advice on proper pre workout and post workout nutrition for long distance runners. Recommended pre-run meals include a glass of milk with two graham crackers or a whole-grain waffle with a little bit of peanut butter and a glass of juice, or a half cup of cereal with milk and a few tablespoons of nuts and dried fruit.
Before a recent 5K I ate a breakfast of eggs and oatmeal.
The article states that post workout meals should provide protein and carbohydrates. Suggestions include a glass of low-fat chocolate milk or half a bagel with jam.
I drink a protein powder shake with blueberries and banana or a slim-fast type liquid beverage that provides a 4:1 ratio of carbohydrates to protein.
It is difficult to bring and store chocolate milk at the gym when my workout will be over an hour, but once I start running outside after work, I will definitely keep chocolate milk in my refrigerator for after workout refreshment.
What do you eat before and after running?