Runners who train in the morning can be divided into those who prefer to run on an empty stomach and those who need to eat. If you are in the first category, remember that training on an empty stomach should be low-intensity and not too long. If you are more comfortable running after having a snack, you should know which foods are the worst to eat.
Note: Remember that you should not eat less than half an hour before a run, and the proper time between eating and training is 1-2 hours.
What Foods Should You Avoid as a Runner?
Foods rich in fat, protein, and fiber are not good for pre-workout consumption. Proteins and fats are too hard to digest. So your body will spend energy on digestion instead of putting it all into running.
Foods rich in fiber can cause discomfort and pain in the abdomen since they are not digested fully. Now let’s take a closer look at which foods to avoid.
1. Greens and Salads
Greens and salads are champions of fiber. We should eat as many greens and salads as possible in ordinary life because such food helps normalize digestion and lose weight. But in a runner’s diet, it is better to avoid salads. Foods high in fiber can cause bloating, pain, and diarrhea. This category also includes cabbage and broccoli, as well as spinach. If you really want to eat something “green,” it is better to mix it with other ingredients and make a smoothie.
2. Legumes
Peas, beans, lentils, chickpeas, and other legumes are healthy foods and excellent protein sources. But they also have a lot of fiber and a substance called raffinose. Because of this, legumes can cause gas and heaviness in the stomach.
3. Diary Products
Many people have difficulty digesting dairy products. And not just because of lactose intolerance. It is about milder conditions when the digestive system is sensitive to lactose. As a rule, such conditions worsen with age, and if in your youth you calmly consumed any dairy products, then after 20–25 years, milk can begin to cause unpleasant symptoms. If you’re eating oatmeal before your run, it’s best to cook it with water. And if you drink coffee, black is better (although coffee itself can cause stomach discomfort). An exception can be made for low-fat cottage cheese or yogurt without fillers. Cheese should not be eaten before a run due to its high-fat content.
4. Fatty and Fried Foods
Fatty and fried foods take a long time to digest. It varies: bacon and eggs will take 2-3 hours to digest, fried potatoes – 3-4 hours (with mushrooms – 5-6 hours), dumplings – 3-3.5 hours. This means that while you run, your body will spend energy digesting food, and you will feel heaviness in your stomach.
5. Sweets and Cookies
Since sweets and cookies are fast carbohydrates, they seem to be running fuel foods. But sweets contain too much sugar, which can irritate the intestines. The same can be said about fruit juices. Applesauce could theoretically be a great pre-run or even mid-run meal, but it’s almost guaranteed to cause diarrhea for some people.
6. White Foods
White foods are high in fast carbs and low in nutrition value: white bread, white pasta, white rice, white sugar, and white potatoes. You will consume extra calories without adding healthy nutrition.
Simple carbs require very little digestion. They’re quickly absorbed into the bloodstream and can contribute to rapid blood sugar fluctuations.
You might be surprised to read this list and even disagree with some parts. For example, you may feel great when you eat oatmeal with milk or applesauce. But someone else eating the same thing may have a bad run. We are all different, and if experience tells you that you have a sensitive gastrointestinal tract, it is worth considering our warnings.
