Before a 5k run, you want a meal that is easy to digest and avoid gastric distress. Most runners find they don’t need a big meal for a 5K so a meal that you are used to and sits well during a high intensity effort is ideal. Practice in training to find what works for you. My go to is a bagel with smoked salmon and cream cheese. After the race, it’s important to consume a meal that is high in protein and carbohydrates to help your body recover and repair muscles.