Run fast by fueling-up smart  As "SportsCenter" anchor Sage
Steele prepares for the Feb. 26 Disney Princess Half Marathon at
Walt Disney World, she's struggling with proper sports
nutrition. If she runs in the morning, should she drink first?
Should she stuff her face with carbs post-run? And what are the
best performance-boosting options? To find out, espnW caught up
with Mike Roussell, Ph.D., author of "The Six Pillars of
Nutrition" and science advisor for  Refueling rules of the pros
1. If you train at the crack of dawn, put something in your
system first. A good strategy is to opt for a drink with a mix
of protein and carbohydrates. Roussell likes Gatorade G3, which
has about 120 calories per bottle, 14 grams of carbs and 16
grams of protein. It's great for recovery post-run, too. Another
good option for longer runs is to add one scoop of Xtend to a
20-ounce regular Gatorade (G2). Both of these brews get into
your system quickly so you don't have to wait 60- to 90-minutes
like you would if you ate someth