Every runner knows that feeling: You're preparing for a big race or training session, and you're faced with the critical decision of what to eat before running. Eat too much, and you might battle stomach cramps or sluggishness. Eat too little, and you could run out of energy halfway through. The timing and composition of your pre-run meal can make or break your performance, but navigating the world of sports nutrition can feel overwhelming. In this evidence-based guide, we'll
