Foods to avoid before training.

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If you have an hour or so before; you can't go wrong with whole grains.  If you only have a few minutes; A small portion of fruit.

Avoid spicy foods, too much liquids (nothing worse then stomach cramps), Meat....

You know your body.  Avoid anything that sits heavy, gives you gas, heartburn, etc...

Carbs = Fuel for the run

You are right, you don't need those power bars for pre-workouts.  They're great for mid workout boost on long days or an on the go recovery.  There are plenty of "real foods" one can use.