Q: My team runs at 8 a.m. I don't want to get up at six, so I feel like I'm eating too close to the run. Any solutions?

A: Around 7 a.m., try to eat a simple breakfast, like toast with peanut butter, or yogurt and a bowl of cereal, or a banana with nuts.

Fifteen minutes before your run, have an energy gel and continue to have one for every hour you're running.

Make sure to hydrate often during the run to match your sweat rate (about 4-6 gulps for every 20 minutes of exercise).

Finally, recover with 10-30 grams of protein and 30-90 grams of carbs within 30 minutes of finishing your run. Reach for a shake or make a mid-morning snack.

© Core Performance

Abbott Nutrition strongly recommends that you consult with your physician before beginning any exercise program and perform exercises under the supervision of a certified fitness trainer or conditioning coach. The effect of any specific exercise on a medical condition should be determined by your health care professional. The suggestions here are in no way intended to substitute for medical advice.