Long-distance training needs enough food. Repeatedly running long while eating too little can undermine recovery and increase the risk of illness or injury. Carbohydrate helps fuel endurance work; protein supports recovery. This is not the time to remove rice and roti simply because you think runners must eat a strict fat-loss diet.
Before: choose familiar, digestible food
If you have time before the run, try a familiar meal such as idli, toast or rice with a modest accompaniment. Closer to the start, a smaller snack such as a banana may sit better. Timing and portion size depend on your stomach. Very oily meals or unusually large amounts of fibre immediately before running can be uncomfortable for some people.
During: practise before race day
Longer sessions may need carbohydrate during the run. Sports nutrition guidance commonly starts around 30 to 60 g per hour for sustained endurance exercise, but duration, intensity and gut tolerance determine your needs. Check carbohydrate on labels rather than assuming one banana or a handful of dates equals a particular dose. Use long runs to test manageable portions, suitable fluids and how you will carry them.
After: return to a proper meal
Rice with dal and curd, eggs with roti, or rice with chicken and vegetables can supply carbohydrate and protein. Eat a snack first if a full meal is delayed. Ordinary food can work; a recovery shake is a convenience, not an entry requirement. Food choices and portions still need to match your diet, allergies and total training.
Keep a simple rehearsal record
Note what you ate, when you ate it, run duration and any stomach symptoms. Bring that information to a sports dietitian if fuelling is difficult. Diabetes, kidney disease and other medical conditions need individual guidance. FitGeek's meal log helps record servings; it does not automatically calculate a race-fuelling strategy.