如果你准备跑1个小时或者更长时间，你就需要在跑之前吃一些食物，补充一些能量。吃东西的时间最好在跑步前30分钟或者更早。食物应该以碳水化合物和蛋白质为主。碳水化合物能够提供能量，蛋白质和脂肪可以帮助蛋白质比较持久的释放能量。吃一些沾了花生酱的面包或馒头也不错。因为它的蛋白质和脂肪含量比较高，可以为你在跑步时提供持久的能量。其他比较好的食物还有水果、重点推荐香蕉，坚果，麦片，巧克力，士力架。

If you're heading out for an hour or more, you need some fuel at least 30 minutes before you run. carbohydrates provide energy, and protein and just a little fat help it last. Peanut butter settles well in your stomach, and since it is high in protein and fat, it provides lasting energy throughout long workouts. Other favorite boosts are honey on toast, oatmeal, bananas and peanut butter, fruit and nuts, granola, and energy bars.

如果早晨你从床上爬起来感觉不饿，要去外面跑上几百米，你可能只需要喝点水或饮料。有的人喜欢在跑步前喝几杯热咖啡，因为很多研究表明，咖啡因可以提高运动时的身体状态。此外，红牛、可乐也是不错的选择。

If you're rolling out of bed, not starving, and only going for a few miles, you probably don't need anything more than a few sips of whatever gets you going. some people like to have several cups of coffee, since numerous studies have shown that caffeine boosts performance during exercise. a pre-run Red Bull, a can of coke will be also a good choice.

如果你跑步的时间超过75分钟。就需要在跑步的过程中补充一些糖分。大多数人喜欢在跑步中吃上几粒软糖和巧克力豆，并喝一些水。建议你不妨带上一些糖果，像水果干、口香糖、甜钙片、果冻都可以提供一些糖分。 值得注意的是干水果及坚果仁都含有一些盐和糖分，它们是高热量食品，所以要尽量少吃一点。

You'll need to refuel on the run if you're going out for longer than 75 minutes. Like candy, GUs, Sport Beans, Shot Bloks, gels, and energy bars all provide easily accessible carbs. Dried fruits and raw nuts add salt and sugar and they're calorically dense, so I don't have to carry many。.

如果你的跑步时间少于45分钟，那么你体内的水分几乎足够应付，但是如果你的跑步时间长达1小时，那么你就需要补充一定的碳水化合物和电解质，可以在跑步后喝一些运动饮料。不少人的选择是喝一半水加上一半的运动饮料。当然，在跑步时最好每隔15分钟少量喝一点水，这对你的身体保持状态很关键，因为身体已经有了继续前进的动力去逐渐适应接下来的跑步。可以将水壶随身带着，也可以在跑步之前把水放在你跑步沿线位置，这样就可以在跑到那个位置的时候捡起沿途的水瓶，补充一些水分和电解质。

For runs less than 45 minutes, water is enough. Hour-long runs require replenishing with carbs as well as electrolytes, and sports drinks do the trick。lots of peoples drink half water and half Gatorade. you probably should sip small amounts every 15 minutes. It's important for your body to get used to it. To go hands-free, use a fuel belt, stash bottles along your route before your run, or map a course that goes by water fountains or convenience stores.

在跑步后的30~60分钟内是恢复身体的糖元含量的关键时间段，为快速给你的身体补充“养料”，你的身体需要营养来恢复肌肉组织和恢复肌肉中的肌糖原含量。很多人会在跑步后立刻吃一些富含蛋白质和碳水化合物的食物。比如蛋糕、香蕉、蜂蜜水、豆浆。适当的饮食可以使你在其余时间精神充沛。

Post-exercise, aim to refuel within the "glycogen recovery window" of 30 to 60 minutes. It's when your body most needs the nutrients in order to repair muscle tissue and replace glycogen stores. lots of people try to eat immediately after they run, usually a good mix of protein and carbs. like a smoothie with banana, berry, honey, and soymilk. Eating properly makes you functional for the remainder of the day.

不知你有没有过参加马拉松跑的经历，在跑了全程之后，你有什么样的感觉？也许很多人会说那是一种非常难受的感觉，有些恶心，不想吃东西，甚至感觉想把胃里的东西全部吐出来。的确，马拉松跑是一种对身体中的肌糖原和肝糖原大量消耗的跑步，而且这种消耗恢复的时间比较长，要2~3天的时间。那么有什么方法可以在跑完马拉松后为身体快速补充一点能量？2006年，美国印第安纳大学通过研究发现饮用低脂肪的巧克力牛奶可以做到快速补充能量。巧克力牛奶里面含有的糖原和蛋白质是最佳配比。巧克力牛奶的恢复效果就像运动饮料佳得乐一样理想。所以，跑长跑的时候建议你带几瓶巧克力牛奶，当然，如果是自制的热巧克力饮料当然效果更好，在体力不支的时候迅速地喝下去。

After a half-marathon or longer, most of people can't eat right away. or want to vomiting all the things in the stomach. A 2006 Indiana University study found that low-fat chocolate milk, with its optimal carbs to protein ratio, was just as effective as Gatorade at speeding recovery after exercise. And it doesn't have to be cold. Smoothies and protein shakes are good options, too.

如果你明天就要参加马拉松或者其他跑步比赛，在比赛的前一天，任何你喜欢吃的复杂碳水化合物都是个好的选择。比如有人喜欢吃必胜客的比萨饼，那么就去吃吧，每个人的喜好都不同， 尽管蔬菜对身体十分有益，但是保持一份好心情对于取得好成绩也是非常关键的。

Any complex carbohydrates you enjoy are a good choice the night (or day) before a race, long run, or hard workout. if your favorite meal the night before a marathon is pizza. go ahead. Everyone have different taste, though vegetables are important for body, but keep a good mood before a marathon also is crucial.

跑步前对肉、奶、高脂肪食物和含纤维素过多的摄入会影响你在跑马拉松时的表现，你也许会频繁上厕所。很多人吃了这些东西后会在跑步时感觉不舒服。如果下午要跑步比赛，尽量不要在午餐时摄入奶类、肉类、以及纤维素的食物。苹果等水果也要避免。肥肉中的脂肪也会让你的胃不舒服。

Meat, dairy, high-fat foods, and fiber too close to your effort may make you just run to the porta-potty. When you eat meat before run, it tries to make its way back up. For afternoon runs, you should avoid dairy, meat, and fiber, like apples, at lunchtime. Fiber found in whole wheat makes you have to go to the bathroom. Too much fatty food of any sort gives me gastric problems for the next few days.

很多人坚持在比赛前吃那些平时比较习惯的食物，这样可以在比赛时维持足够的能量物质和矿物质，并且避免发生像肌肉抽搐或拉伤这样的意外，但是也有人喜欢在比赛前尝试一些新东西，在保证健康卫生的前提下这没有问题。美国长跑队中的一位马拉松选手在参加国内预选赛之前的晚上吃了低脂肪、高碳水化合物的中餐，这是一次非常大胆的尝试，因为他之前从来没有这样做过，最后他赢得了国内的选拔赛，代表美国队参加了2008年北京奥运会。

Lots of peoples stick with what they know, and they do not try new food items before a workout or race. It's all about avoiding cramps while maintaining fuel and minerals. If you do try something new, just make sure it's healthy. Olympic marathoner Deena Kastor ate low-fat, high-carb Chinese food the night before winning the 2008 Olympic Marathon Trials in Boston. It was a bold decision he made, Because he never try Chinese food before, and in the end he won the game, and became a team member for the U.S in 2008 Beijing Olympic game.

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