No matter how long you run, fasting exercise will not be the best effect to lose weight. Eating too much or too little will cause stomach cramps, headaches and dizziness. Now let me bring you healthy exercise habits, what to eat before and after long-distance running and what not to eat!

Two hours before running

What to eat: 300-400 calories of food, including carbohydrates, protein and healthy fat.

For example, whole wheat macaroni with cheese and vegetables

Fruit nut oatmeal

Greek yogurt, fruit, nuts and oats.

Grilled fish, avocados and mangoes.

Peanut butter and sandwiches.

Bread, omelet and vegetables.

What to avoid: high-fiber vegetables and high-fat foods.

Broccoli, onions and beans.

Cream soup, hamburgers, French fries and ice cream.

1 hour ago.

What to eat: 150 calorie snack, containing digestible carbohydrates and protein.

For example: whole wheat bread and nut butter

Bananas and a little cashew nuts.

Graham crackers and hummus.

A small bowl of cereal.

What to avoid: indigestible food, spicy food For example, don't eat pears, apples and watermelons.

Run 15-30 minutes ago

What to eat: a small amount of digestible carbohydrates.

For example, half a banana

Half an apple, a small amount of wafer biscuits, raisins.

What to Avoid: Lots of protein, carbohydrates, saturated fat and high-fiber foods. Such as pasta, cream and cheese.