Food and Nutrient Proportions

Proportions
Before exercise: 16oz an hour prior to exercise 


During exercise: 200-400 kcal/hr @ 8-15% protein / 85% complex carbs; 10-27 oz fluid /hr (3-9oz every 15-20 mins) with sufficient electrolyte content (electrolyte amount is VERY individual - see below).


After exercise: 50-75 grams of carbohydrates and 15-20 grams of protein within 30-60 minutes

http://www.livestrong.com/article/73948-muscle-recovery-runners/