After a long or hard run, the last thing you may feel like doing is eating a big meal, particularly if your workout left you queasy. But you need to refuel, preferably within 30 minutes, so you can recover.
"Pre-workout snacks are vital. Generally, the best pre-workout snacks are a mix of carbs and protein and eating them one hour before your training can make a huge difference in your performance. Consuming a snack will help you to have better, more effective workout and it’ll prevent your body from producing a stress hormones that can cause your body to use precious muscle as fuel. Not to mention, that eating a balanced snack can slow down your digestion, which will make you feel full longer and it can also regulate your blood sugar. "
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