{"id":1452,"date":"2022-10-31T14:57:59","date_gmt":"2022-10-31T11:57:59","guid":{"rendered":"https:\/\/stage.runzy-run.com\/blog\/?p=1452"},"modified":"2022-12-23T14:01:36","modified_gmt":"2022-12-23T11:01:36","slug":"runners-diet-6-foods-to-avoid","status":"publish","type":"post","link":"https:\/\/runzy.com\/blog\/runners-diet-6-foods-to-avoid\/","title":{"rendered":"Runner’s Diet: 6 Foods to Avoid"},"content":{"rendered":"\n

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.<\/p>\n\n\n\n

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.<\/a><\/p>\n\n\n\n

What Foods Should You Avoid as a Runner?<\/h2>\n\n\n\n

Foods rich in fat, protein, and fiber are not good for pre-workout consumption.<\/a> Proteins and fats are too hard to digest. So your body will spend energy on digestion instead of putting it all into running. <\/p>\n\n\n\n

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.<\/p>\n\n\n\n

1. Greens and Salads<\/h3>\n\n\n\n

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\u2019s diet, it is better to avoid salads. Foods high in fiber can cause bloating, pain, and diarrhea<\/a>. 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.<\/p>\n\n\n\n

2. Legumes<\/h3>\n\n\n\n

Peas, beans, lentils, chickpeas, and other legumes are healthy foods and excellent protein sources. But they also have a lot of fiber<\/a> and a substance called raffinose. Because of this, legumes can cause gas and heaviness in the stomach<\/a>.<\/p>\n\n\n\n

3. Diary Products<\/h3>\n\n\n\n

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\u201325 years, milk can begin to cause unpleasant symptoms<\/a>. 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.<\/p>\n\n\n\n

4. Fatty and Fried Foods<\/h3>\n\n\n\n

Fatty and fried foods<\/a> take a long time to digest. It varies<\/a>: 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.<\/p>\n\n\n\n

5. Sweets and Cookies<\/h3>\n\n\n\n

Since sweets and cookies are fast carbohydrates<\/a>, they seem to be running fuel foods. But sweets contain too much sugar, which can irritate the intestines<\/a>. 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.<\/p>\n\n\n\n

6. White Foods<\/h3>\n\n\n\n

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.<\/p>\n\n\n\n

Simple carbs<\/a> require very little digestion. They\u2019re quickly absorbed into the bloodstream and can contribute to rapid blood sugar fluctuations.<\/p>\n\n\n\n

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.<\/p>\n","protected":false},"excerpt":{"rendered":"

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 […]<\/p>\n","protected":false},"author":4,"featured_media":1453,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[],"yoast_head":"\nRunner's Diet: 6 Foods to Avoid - RUNZY<\/title>\n<meta name=\"description\" content=\"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. 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The race was major struggle, as he started out too fast and quickly realized that he was not ready for the amount of hills that comprised the course. But, after stopping several times, he nevertheless finished in exactly 4 hours which was his goal. The experience inspired him to continue to train and he ran his second marathon later that year in Liston, Portugal in a much faster 3 hours and 36 minutes. This race was along the beautiful Portugal coast, stretching from Cascais to Lisbon, and Greg was once again inspired to continue to train with the goal of running the Boston marathon next. Based on his age, the minimum qualifying time is 3:10, but given how many applicants typically apply he will need at least a 3:05 finish time to qualify. He continued to train for another 2 years and improved his time to 3 hours and 21 minutes in Albany, NY in October 2021. He also ran a half marathon in Maine in May 2022 and another full marathon in Biloxi, Mississippi in December 2022. 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Finally, at age 33, after a co-worker convinced him to try crossfit, he got back to working out and being active. Greg did crossfit for 5 years and ran occasionally to supplement his workouts. As his distances grew longer, a friend inspired him to run a half marathon, which they did together on his 37th birthday. He felt amazing after the run - and it was this feeling that he became addicted to and began thinking about training for a full marathon. As the months went by, he was inspired by an opposition Russian politician Evgeniy Royzman who talked about his marathon training in his weekly youtube posts, as well as by a Boston-based venture capitalists, Semyon Dukach, founder of One Way Ventures, who trained for and ran several marathons that year. Finally, in November of 2018, Greg partnered with Joe McConkey, a head trainer at Boston Running Center, and began training for his first marathon. Greg ran his first marathon in Newport in April. The race was major struggle, as he started out too fast and quickly realized that he was not ready for the amount of hills that comprised the course. But, after stopping several times, he nevertheless finished in exactly 4 hours which was his goal. The experience inspired him to continue to train and he ran his second marathon later that year in Liston, Portugal in a much faster 3 hours and 36 minutes. This race was along the beautiful Portugal coast, stretching from Cascais to Lisbon, and Greg was once again inspired to continue to train with the goal of running the Boston marathon next. Based on his age, the minimum qualifying time is 3:10, but given how many applicants typically apply he will need at least a 3:05 finish time to qualify. He continued to train for another 2 years and improved his time to 3 hours and 21 minutes in Albany, NY in October 2021. He also ran a half marathon in Maine in May 2022 and another full marathon in Biloxi, Mississippi in December 2022. All throughout his journey as a runner, Greg struggled to find his next race. Every time started looking, he found himself combing through dozens of websites and spending hours trying to figure out which races fit his location and time criteria, while also being interesting and relatively easy to run. In early 2022, fed up with this problem, Greg decided to build and launch Runzy so that runners like him could easily find the perfect race for them to run next. 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