What to eat before and after 5 mile run...

My simple rule of thumb is carbs before and protein after.

I would suggest you not eat anything at least 2 hrs prior to a run, especially for a shorter run like a 5 miler. This could lead to GI distress, and you looking for a bathroom which is not a pleasant thing to deal with. Your body stores anywhere from 1500-2000 cals of glycogen (fuel) which is more than enough to cover that run. Any endurance exercise that last less than 90 mins, your body has enough stores to work with without having to digest food, which takes blood away from muscles.

Post-race, a good combo of carbs & protein is best, like a bagel with some natural peanut butter, and possibly a banana to restore some of the potassium.

Defintely something with carbs, and protein. Think of marathon runners the night before they pig out on pasta...lol...I wouldn't go to that extreme since it's only a 5miles compared to 26 miles. Seriously though maybe a multi grain bagel with the low fat cream cheese. I always have tremendous energy after I eat one which is usually about once a week. A glass of 50/50 OJ for the added sugar boost, and lots of water during the run.

After the run I would eat a huge salad with Spinach, and all the other good for you veggies. You will need to replenish everything that you sweated out, and again some lean protein (fish, turkey).
These are just suggestions, i have never run a 5miles, but just using some knowledge I have about what burns when and how to get it.
I'm sure you will get many more suggestions from others.

Good Luck with the run.

My last race (wow, years ago) was a half marathon.. I see some others said not to eat before but hey I find its always best not to run on an empty stomach.. I think the race was at 7AM and I woke up around 4-430, did some walking to stretch out and ate a bagel but nothing more (I tend to get nauseaus if I eat too closely to running.) I usually don't eat much but a banana before a 5k, but I have never ran a 5 mile so I hope this helps.