What should I eat before and after my long runs?

Make sure you are leaving for your runs with a full tank - hydrated, and with 100-200 calories at least in the hour or two before you start.  Plan for and consume 4-8 ounces of electrolyte replacement beverage every 2-3 miles (25-30 minutes) for long runs beyond an hour.  

Be sure to replenish with carbohydrates as soon as possible after your run = 15-30 minutes max.  A banana, apple, orange, peanut butter sandwich, or energy bar with primarily carbohydrates and some protein included are great choices to save in your car or keep ready at home for your return.  We know that in a depleted state your body will grab carbohydrates and convert them to working glycogen quickly.  So the post-run quick meal (100-200 calories) within 30 minutes is key.  Miss this window and you'll be playing catch up the rest of the day!
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