Sport
What to eat before and during a long run, so you finish strong and your stomach stays quiet.
A stitch or an upset stomach can end a long run early. The good news is that it usually comes down to timing.
Two to three hours before
Eat a familiar, mostly carbohydrate meal, such as porridge with banana or toast with honey. Keep fat and fibre lower than usual.
Sip water in the hour before you start
Take on fuel every 40 to 45 minutes on runs over 90 minutes
Practise race-day food on training runs first
Never try anything new on race day. Your gut needs training too.
After the run, have a meal with protein and carbohydrate within an hour or two.
This article is general information, not medical advice. If you have new or worrying symptoms, please see your GP.
