Pre-Workout Snacks: Having a snack before you run provides your body with fuel and stamina to go the distance. Complex carbohydrates can easily break down in the digestive tract, providing you with consistent energy while running. To maximize performance, have a pre-workout meal of complex carbohydrates with a small amount of protein, such as oatmeal with fruit and nuts or a slice of whole grain bread with peanut butter. Make sure you are drinking lots of water prior to running long distances. Do not eat heavy meals right before a long run and avoid foods high in sugar and fat that can leave you feeling tired due to sudden drops in blood sugar.
Post-Workout Snacks: Sports nutritionists suggest replenishing your body with a healthy protein-and-carb snack after a long run. Protein shakes with fruit provide you with nutrients to replenish your muscles and re-energize. Tuna on whole wheat bread is also a great post-run snack. It provides you with a healthy source of protein and two servings of whole grains. Other protein-carb mini-meals you should eat after running include yogurt, berries, and turkey, cheese, and apple slices