In addition to selecting the right shoes and putting together a training plan, deciding what to eat ranks high for making the most of your running. Eat too little or inappropriate types of foods and you may find yourself dragging way too soon. Eat too much and you could deal with bloating and discomfort.

That’s why it’s helpful to understand the best way to fuel up before, during, and after a run. We asked experts to share insights on top questions that can help optimize your eating for more energy and better performance.

What Should I Eat Before a Run, and How Much?
The answer depends on the kind of run you have planned, according to Kacie Vavrek, RD, a board-certified specialist in sports dietetics and an outpatient dietitian at The Ohio State University Wexner Medical Center in Columbus. If you’re planning on a run that lasts for an hour or longer, it’s helpful to have a pre-workout snack that you tolerate well. That choice is highly individual, she adds, and it takes some experimentation to figure out what works for you.

In general, a snack that has a blend of lean protein and carbohydrates tends to be best, adds Hopkinsville, Kentucky–based dietitian Elizabeth Ray, RDN. For example, a small amount of skinless grilled chicken paired with a serving of sweet potatoes. Other options include:

Banana or apple with nut butter
Toast with half an avocado and a tablespoon of honey
Small bowl of oatmeal and berries
Bagel with nut butter
Too much protein, like a whole chicken breast or more, usually isn’t advisable since it requires longer to digest when combined with carbs, per research. This means energy isn’t as readily available to your body as the energy you get from quick-digesting carbs.

Generally, says Vavrek, a snack with quick-digesting carbs like a banana or a bagel works well, provided you had a regular meal about four hours beforehand. If you’re running first thing in the morning, just the snack is probably enough.

“It really is variable, because some people can eat a huge meal right before a run and they’re fine, while others definitely can’t do that,” she adds. “Keeping a log of what you eat and how you felt on your run is the best way to figure it out for yourself.”