I am not a doctor, or a nutritionist, but I have taken some tips from friends and family who run, and most importantly from the “Diet Diva,” Tara Gidus on www.rundisney.com.  Here’s my routine I try to stick to:

Before My Morning Run

• Eat a good dinner the night before – I don’t have a particular “diet” for dinner, but I love to have two plate-fulls of my mother-in-law’s Adobo-anything and rice!
• Hydrate, hydrate, hydrate – I’m still a breast-feeding mommy and I need to keep “full”!  Before my runs I usually drink 32 ounces the night before, and about 34 ounces at least an hour before I hit the road.
• Simple Sugars – I like to eat a handful of gummies, like Mott’s Medley’s or California Raisins.

During My Morning Run

• Simple Sugars AGAIN – I keep one or two packs of Mott’s Medley’s on me and I ration them out every 2.5-3 miles.  Other options are a handful of Mike and Ike’s, Hot Tamales, or California Raisins.
• Water – I usually bring about 8 ounces of water with me to sip and to pour on my head and my chest and back.

After My Morning Run

• I follow Tara Gidus’ advice about refueling after my morning run.  You can see the whole article here.
• My favorite snack after a morning run is BREAD, and I usually just grab it out of the bag.  However, I have gravitated to Carnation Instant Breakfast with soy milk (again, I found this on the runDisney blog).
• Water, water, and more water – You can never go wrong.  However, if I ran more than an hour I reach for a sports drink to replenish lost salt.
• Protein?  Peanut butter on graham crackers, granola and chocolate chip bars, My favorite?  Two eggs, over easy please!

Throughout the remainder of the day

• Keep hydrating
• Eat in small portions, focusing on proteins to rebuild muscle
• Sometimes I grab a beer or two, especially on football Sundays!  Fun carbs!

I hope this routine gives you some inspiration!  Don’t be shy to share your routines in the comment section.  I’ll try them out too!  Happy running!