Starting a run, whether it’s your regular practice, first 5k, or your second marathon, demands more than simply physical fitness. What you eat before the race can have a big impact on your performance, endurance, and overall experience.
Beginner runners and seasoned athletes alike might make bad food choices (that happened to me at the beginning). To make sure you don’t make a mistake, I’ve come up with the worst foods to avoid before going for a run.
High-Fiber Food
You may know that fiber is essential in a healthy diet. In fact, it should be part of a runner’s diet. But you should avoid eating fiber-rich foods before a run. Fiber takes longer to digest, leaving your stomach feeling full for longer. Not to mention that the combination of fiber and water will make you want to go to the bathroom, and we don’t want that in the middle of a run, do we?
Avoid whole-grain foods, beans, lentils, chickpeas, cruciferous veggies (broccoli, cauliflower, and brussels sprouts), high-fiber cereals with lots of bran, high-fiber fruits (apple, prunes, papaya, kiwi)
High-Fat Foods
Foods high in fat take longer to digest, which can lead to feeling sluggish and heavy during your run. They can also cause stomach cramps and discomfort.
Avoid fried foods (anything deep-fried or greasy should be avoided), fatty meats (steaks, sausages, and bacon), and rich desserts (cheesecakes, chocolate, and creamy desserts).
High-Protein Foods
Like foods high in fiber and fat, protein-rich foods take longer to digest, leaving your stomach full for a longer period of time. Leave the protein-rich meal for the post-race.
Avoid protein-rich bars, egg burritos, protein-rich breakfasts, etc.
Spicy Foods
Capsaicin (the chemical ingredient that gives chilly its heat) can cause heartburn, and indigestion, and irritate the lining of the small and large intestines. None of this seems like a great idea, especially while you’re trying to run.
Avoid Mexican food, curry, burritos, hot sauces, or any other spicy food, and leave it for the post-run meal.
Caffeine
Caffeine is a stimulant that tends to get your bowels moving and can cause an upset stomach. For some people (who are already used to it), morning coffee doesn’t cause any urge to go to the toilet. But if you’re more sensitive to caffeine, I wouldn’t recommend black coffee before going for a run.
I’m very sensitive to caffeine. Although I love coffee, I drink two espressos a day (one at breakfast and one after lunch). When I go for a run in the morning, I eat my pre-run 1 hour before I leave the house and I don’t drink my espresso. I take it after the run, along with my post-run snack.
Foods with sugar alcohols
Mannitol, erythritol, sorbitol, maltitol, xylitol, lactitol, and isomalt are sugar alcohols and are used as artificial sweeteners just like aspartame and sucralose. These may precipitate unwanted stomach discomfort and could also have a laxative effect. Be careful, these ingredients can sneak into energy bars, lower-calorie yogurts, juices, and sweets.
New Foods
Avoid eating foods you’ve never eaten before a race or long training session. You never know how your gut will respond, and you may end up feeling nauseous, gassy, or constipated.
Avoiding these common food pitfalls can make a significant difference in your running performance. By choosing the right foods before running, you’ll feel lighter, more energized, and ready to tackle your race. Remember, what works for one person might not work for another, so listen to your body and adjust your diet accordingly.
If you’ve just started running or already run and need a meal plan to improve your performance, my 30-Day Meal Plan could be perfect for you. Click here for more information. If you have any questions, please, contact me at: contact@anapaulaalonso.com.
