Nutrition

Basic "on the run" nutrition and hydration guidelines

Pre-run:
Consume 25-50g carbs 1-2 hours before exercise. Try an energy bar, bowl of cereal, bagel, fruit...your usual diet. Drink 8-16 oz. of water or combine with the above in a carbohydrate drink.

During run:
Consume 25g carbs for every 45 minutes of exercise. Go for a gel pack. They typically contain 25-30 grams and are easy to digest. Drink 4-8 oz. water or diluted sports drink for every 15 minutes of exercise.

Post-run:
Consume 25-50g carbs immediately after exercise. This can be a combination of food and drink. Of course, you will need to re-hydrate with water while eating an energy bar, bagel, or some form of carbohydrate. Or, you can drink 25-50 grams of carbohydrates in a sports drink if you have a hard time eating right after a workout. Begin drinking 16 oz. of water for every pound lost during exercise. Continue to drink water throughout the day. Consume another 25-50g carbs 30 minutes after exercise. Consume 50-100g carbs and 20-40g protein 1 hour after exercise. This is a good time to eat a well balanced, sit-down meal. Soup and a sandwich, salads, whatever suits your tastes. Chicken and tuna are great sources of protein. Consume 50-100g carbs per hour and 20-40g protein every 2 hours. Continue to do this for 6 hours after your run. You will find that by following this routine, especially on your long run days, you'll feel refreshed rather than exhausted after your workout.
Read the source...