Morning runs:
Have a light low fat breakfast, focus on carbs
Examples:
• Medium bread sandwich with Labneh
• Medium sandwich or toast with Jam
• Low-fat milk + banana
• Yogurt + a small cup of fruits + honey
• Low-fat milk + a cup of cereals
• Banana bread + honey
• Pancake + syrup
• Dates and dried fruits, raisins (super easy and fast to have)
(add 2-3 designs of banana, dates, small sandwich, yogurt, or toast with jam)
+
1 cup of coffee or tea is ok (add the design of the cup of coffee)


Afternoon runs:
Have a normal and healthy lunch, have a small snack 1 hour before your training
(add 2-3 designs of the type of snacks)
banana, granola bar, dates or dried fruits


Be careful not to over eat before exercise.
Three to four hours before you run, drink 2-4 cups of fluids. One hour before youworkout, drink 1-2 cups of fluids

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Some of you are probably feeling tired and lightheaded during runs. The first nutrition tip will boost your training and delay fatigue.

Eating before the training is very important for you not to be tired very quickly and it guarantees that you benefit from the training.

If your run is in the morning:
You have to get up early enough to have a light breakfast at least 45 minutes before the run. What you ate for dinner the previous night has been already used, and your blood sugar might be low. If you don't eat, you might feel lightheaded when you exercise, especially that your runs are now around 8km.

Keep the breakfast before a run, a light breakfast, focus on carbs (but not high fibers) and make it low in fat.

Some good examples are:
• Medium bread sandwich with Labneh
• Medium sandwich or toast with Jam
• Low-fat milk + banana
• Yogurt + a small cup of fruits + honey
• Low-fat milk + a cup of cereals
• Banana bread + honey
• Pancake + syrup
• Dates and dried fruits, raisins (super easy and fast to have)
*coffee and tea: 1 cup is ok before the run

If your run is in the afternoon/early evening:
You probably had a good lunch (focus on carbs, keep it low fat), but you still need to snack 1 hour before your run. Even if you are not hungry, think of it as fueling your body so it can perform better.

Some good examples are:
• A banana or any other fresh fruit
• One glass of yogurt
• One small glass of a fruit smoothie
• Toast with 2 spoons of jam
• A granola bar
• Dried fruits and dates
• A small sandwich with 1 spoon peanut butter and 1 spoon of jam
• If you don’t have access to healthy snacks you can have an energy bar.


Be careful not to overdo it when it comes to how much you eat before exercise.

Three to four hours before you run, drink 2-4 cups of fluids. One hour before youworkout, drink 1-2 cups of fluids (we will talk about hydration that also plays a role in delaying fatigue, in the next tip).