• Water - about 6 oz every 2 miles.
• Gatorade - about 3 oz every 4-6 miles.

• Gels - 1 every 6 miles. My favorite flavors are mocha or chocolate, because they taste the most like real food (kind of like brownie batter, frosting, or ice cream topping). The GU brand mint chocolate flavor tastes just like Junior Mints - yum!

• Gummy Bears - sub for gel. There are all sorts of gummy sports chews out there, and I think I've tried them all. I've decided I prefer gummy bears (or fruit snacks). Plus, they are much cheaper.
• Dried Apricots - sub for gel. Some might worry that dried fruit may be too fibrous to eat while running, but I really like it. I especially like to eat dried apricots if I start to feel hungry. When my stomach is growling, I want real food.
• Sport Beans - sub for gel. Although I'm not a huge jelly bean fan, there is something about Sport Beans that I dig. I think it's because they are tart as opposed to sweet. I also like that they don't get melty and they come in little zippered pouches. If I can't find the mixed flavor (the black bag), I buy bags of orange, lemon, and fruit punch and mix them.

After a Run:

• Banana - Portable, filling, and chock full of potassium.
• Granola Bar - I keep one in my car for the drive home after a long run. I'm usually hungry immediately.
• Gatorade - I like the regular stuff, not the "recovery" drink. I tried it once and it's disgusting. And I just found out that there is whey in it...weird. I buy the powder and mix it with a little more water than suggested.

• Water - always a good choice.
• Mac n Cheese - Mac n Cheese is my all-time favorite post-long run meal. I like to make it with plain yogurt instead of milk & butter. (It's tangy and delicious - try it! Mix the cheese powder with 1/4 c plain yogurt and omit the milk & butter.) I also like to mix in frozen peas. I just dump a bunch (still frozen) in a strainer and then strain the pasta over them. The heat from the pasta water thaws the peas.