If we are taking about running nutrition then I can give you one super food that ticks all the boxes - Bananas!

Eaten before a race they are easy to digest and offer slow releasing energy that should keep you going through the first 90mins of any run.

Eaten after a race they are a great way of replenishing your muscles with much needed carbohydrates and if you eat with something like peanut butter, or some kind of protein sandwiches then the carbohydrates in the banana will help increase muscle uptake of protein.