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best weight loss diet pills However, your mid-run runs could also be caused by consuming caffeine, dairy, or fiber too soon before your session, as these foods can all speed things up. If you’ll be out for longer than an hour, sip three to eight ounces of a sports beverage every 20 minutes. The American College of Sports Medicinerecommends drinking16 to 20 ounces of water at least four hours before you hit the road, and topping off with eight to 12 ounces about 15 minutes prior.,diet recipesS., is Chicago-based certified strength and conditioning specialist, training clients both in-person and online. Unlike other sugar molecules such as glucose and sucrose, fructose is very quickly absorbed into the digestive tract, Forsythe explains.losing weight tips