What to take in before, during, and after your workoutBy: The Editors of Runner's World
What to eat: Readily absorbed carbs like pretzels or a banana (Search: Which carbs are good carbs?)
Why: Getting glucose into your bloodstream before a workout helps maximize your performance.
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What to eat: Nothing, or some water
Why: Your body has enough fuel stored to get by.
Discover more smart snacks for runners, here!
Video: How to stay hydrated during your workout
What to eat: Easy-to-digest carbs like sports drinks or gels (Related: The Best Gels for an Instant Boost)
Why: To provide glycogen for your muscles and to take the edge off hunger when you walk in the door.
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What to eat: Ideally, your next meal
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Why: Your muscles aren't so depleted that you need to refuel, but you do need to top off your tank.
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What to eat: Carbs and protein in a 4 grams to 1 gram ratio
Why: You can do a quick fill with a snack, and then settle into a balanced meal, so you're not famished later.
Next Up: 4 Quick and Healthy Meal Ideas
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