What do you guys eat before and after running?
I usually don't eat for about 2 hours before running, and before races, I have a Clif Bar or banana.
After running, I have a Clif Bar and some chocolate milk. However, lately I've heard that chocolate milk is sugary, and is no longer recommended post-run. Is that true? If it isn't, then what SHOULD I eat after running?
Also, before races, I also have to pee because I drank a lot of water beforehand. This happens regardless of how long before I drank the water, maybe it's because of nerves? Anyways, how long does it take for that water to come out of my system, and so at what time before the race should I stop drinking water? (Assuming I've had plenty beforehand)