1. Banana and peanut butter (or nuts)
A great combination snack. In bananas a lot of potassium, necessary during training, and they help to maintain the level of glucose in the blood is not worse than sports drinks. Peanut or almond butter (you can substitute a handful of nuts) adds protein and takes away the feeling of hunger.
Most useful foods with natural sugar. Potassium, carbohydrates and satiety — a great combination! Enough to eat 10-15 pieces.
3. Cereal low in fiber
Other options are hard to digest quickly, which can lead to stomach problems in the middle of the run. Eat a small bowl of cereal with milk — it adds protein.
If you love coffee this is your option! Caffeine maximizes the body’s ability and stamina. Espresso or milk coffee should drink an hour before the race.
5. Rice cakes with berries
Also suitable buckwheat or multicereal. A set of berries can be anything: raspberries, strawberries, blueberries — the ones you love the most. “Fuel” enough for the entire run.