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This is what I eat and when I eat it.

Pre-run: 1/3 to 1/2 a package of CLIF SHOT BLOKS (usually strawberry)

On the long run: CLIF SHOT Energy Gel (usually chocolate)

After the run: LUNA bar (my favourite is caramel nut brownie) or the original CLIF bar (my favourite is chocolate chip) or occasionally a CLIF Builder’s Bar (usually chocolate)

Disclaimer: CLIF products are supplied to me free of charge, but that’s not the reason I like them.