what should a long distance runner eat prior to running
Here are some tips for meal planning before a long run: First, think about the timing of the meal. If you plan on a long run first thing in the morning, have a high-carbohydrate snack with a little protein 30-45 minutes before you run. A slice of bread or banana with a little bit of peanut or almond butter may work.
Long Runs and Harder Workouts. If you have a long run or workout that is going to take more than 90 minutes to complete, you should try and get a little something in your stomach to give you some extra fuel. A medium sized snack or small meal 30-120 minutes before your run is optimal.