It’s not a good idea to run immediately after eating because it may lead to cramping or side stitches. Your best bet is to eat a snack or light meal about 1 1/2 to 2 hours before you start running.
Pick something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; turkey and cheese on whole wheat bread; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. Stay away from rich, very fatty, or high-fiber foods, as they may cause gastrointestinal distress.
