Make it: Toss 1/2 cup cooked 100 percent buckwheat soba noodles with 1 teaspoon sesame oil, 1 teaspoon soy sauce and 1 teaspoon orange juice. Top with 1 tablespoon toasted sesame seeds and 2 ounces (the size of half a deck of cards) roasted or grilled chicken.
60 minutes out: Make a half recipe.
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Half Bagel With Fig Jam and Cheddar (Calories: 280)
The calorie count of this sweet-and-savory sandwich does surpass Koszyk's recommended range. But its quick-digesting carbs make this mini meal an ideal choice before tough workouts. "The 37 grams of carbs give you a boost for a longer or more intense run when you'll be burning more calories," says Koszyk.
The sugar in the jam tops off glycogen stores, which are the body's primary source of running fuel, and the splash of acidic balsamic vinegar adds a layer of flavor without piling on calories, making this an especially satisfying snack for its size.
Make it: Choose an easier-to-digest plain bagel instead of whole wheat. Sprinkle half of a toasted bagel with 1/2 teaspoon balsamic vinegar. Top with 1 teaspoon fig jam and 1 ounce cheddar (a flat slice the size of a typical American cheese slice).
60 minutes out: Use a quarter bagel with half-slice cheese; same amount of jam.
Two Hours Out
Scrambled Egg and Avocado Over Brown Rice (Calories: 240)
If you'll be having brunch with friends but are committed to a 9 a.m. run, this scaled-down egg dish will hold you over. Brown rice packs the same amount of carbs as white, but rather than the energy spike and drop typical of processed carbs, whole-grain carbs provide slow-burning energy. The fiber, coupled with egg protein, will also keep you satiated. Avocado adds good-for-you fat, plus B6, which aids production of disease-fighting antibodies.
Make it: Drizzle 1/2 teaspoon of sherry vinegar over 1/2 cup of cooked brown rice. Top with 1 large scrambled egg and 1/8 (or 2 tablespoons) of an avocado, sliced. Sprinkle with a pinch of salt and a grind of black pepper.
60 minutes out: Use 1/4 cup white rice; omit avocado.
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