You can eat within 30 minutes to 3 hours before running, and you should give priority to digestible foods, such as fruits and whole grains (that is, whole, ground or crushed grains, which contain original basic components such as endosperm and bran, and the proportion of bran is the same as that of unprocessed grains, such as barley, buckwheat, broken wheat, corn, millet, rice, rye, oats, sorghum, wheat and wild rice). You can also eat some snacks five minutes before departure, such as a banana, or coffee and tea with honey, which can improve your health.
Post-run diet
Within 30 minutes after running, you need to eat healthy starch and protein food (the content should be around 10g). You can choose low-fat chocolate milk, or a glass of semi-jelly and a glass of skim milk.