Off the top of my head, I know that for me, when I do the type of training you’re talking about, I’ve found that high-glycemic foods like bananas, watermelon, pasta, and baked potatoes are great for sustained energy. The pasta and baked potato I would eat the day before, maybe 12-16 hours before training at a minimum, and the banana or watermelon, I would eat 30 minutes to an hour before the training, making sure I have plenty of water. That’s not a recommendation for you, because I’m not qualified to offer a recommendation to you on nutrition. I’m just telling you what’s worked for me.
For a definitive answer, consider asking a registered dietitian in your area.
I run similar distances but I have trouble consuming food before my runs. It’s very upsetting to my stomach. I can’t even have a whole banana. So, as bad as this might sound, I usually don’t bring any food for before the run and save the food for the post-run recovery. If I’m going to be out for more than an hour, then I have my fuel belt with water and Gatorade.
Complex carbs before working out will stick with you longer. For myself and most runners I know, a high quality carb ex. A slice of Eziekiel Bread 4:9, with natural PB and a Banana. 30 min before or as tolerated.
Simple Carbs/sugars after you run to restore the gylcogen lost from your run. Always with in 30 min after your run!
Best of Luck!!
I’m going to guess middle distance to be around 7-10 miles? This is the distance I am currently trianing at twice a week. Depending on when I run, I will have simple sugar carbohydrates the evening before (early day run) or for breakfast (evening run) at least 8-10 hours (12-16 hours preferably) before. I also consume low glycemic index carbohydrates 1-2 hours before the run to provide some energy release for after my glycogen store become depleted. I even take a few sports beans along with me to chew on for a quick fix to my sugar.
Thank you all for your responses. I realize that you are not RDs and you are only sharing opinion not advice but this gives me a new perspective. I didn’t realize that carbs the night before were as important for morning runs as breakfast. My runs range from short sprints to 10 miles but primarily between 2-5 miles with some interval training. Currently trying to train my fast twitch fibers b/c my genetic predominance seems to be slow-twitch. But my goal is to improve 800m, 1 mile, 5k & 10k times. Would like to run a 5k or 10k race this coming Spring.