Have you ever stopped in the middle of a run because of a stomach cramp or a sudden lack of energy? If so, this may be due to the types of food you consume in the hours before your workout.
The effect of a food on your exercise varies depending on its nutritional composition and the time you choose to eat it. It’s important to choose carefully when and what to eat before you go running.
Timing is everything
Planning your meals and snacks in the hours before your run will ensure you don’t get hungry or feel exhausted prematurely. If you’re going to eat a full meal, do so at least two to three hours before your workout for better digestion. If you choose a small meal or snack, you should give yourself at least 30 minutes to digest before you hit the road.
Which foods to avoid before running
- Foods high in fibre: These foods can be divided into a few categories – animal sources (bacon, red meat), vegetables (broccoli, artichokes, onions) and fruits (apples, pears). Avoid these fibrous foods as much as you can, to avoid upsetting your digestive system during exercise.
- Spicy foods: Spices can add tons of flavor to a meal, but they can also lead to heartburn and digestive problems. Save the chilly sauce for after the run.
- Foods with high fat content: Especially foods high in saturated fat, make fat sit in your stomach more, causing bloating and stomach aches during your workout.
- Most dairy products: The reason many people have trouble digesting dairy products is lactose. Skip the heavy cheeses and milk to avoid unnecessary worries.
- Caffeine (probably): if you like to run early in the morning, the idea of starting your day with a coffee or an energy drink may sound appealing, but it needs some caution. Studies have shown that caffeine can enhance athletic performance, but it can also cause dizziness and palpitations.
