Meal plan

Not eating before your run is like going out on Friday night with your cell battery at 20 percent.

If you have two hours...

Carbs are your primary source of fuel during exercise, and the body needs two hours to digest them, says Tristaca Curley, a registered dietitian. Stick with complex carbs, such as whole-grain rice, bread and wraps or quinoa, which are digested more slowly and won’t spike blood sugar. Adding in a lean protein and healthy fat will help to keep glucose levels steady. Best bets: a wrap with fresh veggies and turkey or whole-wheat toast with eggs and a slice of tomato.

If you have 15 minutes...

Grab a banana, cherries or grapes. These are carbs that the body will break down into fuel quickly. They also contain potassium, an electrolyte that is lost through sweat.

During your run...

If your runs last longer than 60 minutes, you need to top up your glycogen stores with 30 to 60 grams of carbohydrates per hour. Sports drinks pull double duty, replacing carbs and those important electrolytes (sodium, potassium and chloride) lost through sweat. Flavoured gels are also popular with long-distance runners.

30 minutes after your run...

You need healthy carbs, about 30 to 50 grams, to replace the fuel you lost. Eat a full meal within the hour, making sure to include a lean protein to help with muscle repair.