It seems whenever I eat solid food before I run, even if was like 3 hours before, I get cramps after practice. I am a male so it is not my period. So I was thinking, maybe I should only drink (protein drinks for the most part) all before I run and eat solid food only after practice? I think the like 12 hours in between would get rid of the food in my stomach.
it might be the nutrients in the food. For example, a protein bar takes forever to break down, but an apple goes much quicker. My rule is any food 6 hours out, and only fruit 3 hours out. Also less water a half hour out, so i don't get sloshy stomach.
I just munch on things (healthly snacks) before my races. This includes cereal, bannanas, poptarts, water, gatorade. (my buddies espially liked when i brought this food because I never ate it all) But like crazy said try out different combos, then you will figure out what works for you.