When it comes to fueling your run, what you eat beforehand can make or break your performance. While some foods provide the energy and nutrients your body needs, others can leave you feeling sluggish, bloated, or even queasy. To help you make the right choices, here are five types of food you should never eat before a run—and what to eat instead.
Foods high in fat, like greasy burgers, fries, or even large portions of cheese, can slow down digestion and lead to discomfort during your run. Fat takes longer to break down in the stomach, which can cause bloating and cramps, making your run a lot less enjoyable.
What to Eat Instead: Opt for a meal that’s low in fat but rich in easily digestible carbohydrates and protein. A slice of whole-grain toast with peanut butter or a banana with a small handful of nuts can provide the energy you need without weighing you down.
Fiber is great for overall health, but eating too much of it before a run can lead to digestive issues like gas, bloating, or an urgent need for a bathroom break. High-fiber foods include beans, lentils, broccoli, and certain whole grains.
What to Eat Instead: Stick with low-fiber carbs like white bread, rice, or a small serving of oatmeal. These foods will give you a quick energy boost without upsetting your stomach.
Sugary snacks, sodas, and energy drinks might seem like a quick way to fuel up, but they can cause a spike in blood sugar followed by a crash, leaving you feeling fatigued mid-run. The sudden drop in energy can make it hard to maintain your pace and stamina.
What to Eat Instead: Choose complex carbohydrates that provide a steady release of energy, such as a small portion of pasta or a whole-grain bagel. Pair it with a source of protein like a boiled egg or a slice of turkey for sustained energy.
Spicy foods can cause heartburn, acid reflux, or stomach cramps during your run, making it difficult to focus on your workout. Chili peppers, hot sauces, and spicy dishes are best avoided before you hit the pavement.
What to Eat Instead: Go for something mild and bland, like a plain turkey sandwich or a small serving of rice with grilled chicken. These foods are easy on the stomach and won’t cause any unwelcome surprises while you’re running.
Dairy products like milk, cheese, and yogurt can be hard to digest for some people, especially before physical activity. They may cause bloating, gas, or stomach discomfort during your run, especially if you’re lactose intolerant.
What to Eat Instead: If you’re looking for a pre-run snack, try a lactose-free option like a banana or a rice cake with almond butter. These choices are gentle on the stomach and provide the energy you need without the risk of digestive upset.
The key to a successful run starts with the right pre-run fuel. By avoiding these five types of food and choosing alternatives that are easy to digest and energy-boosting, you’ll set yourself up for a smoother, more enjoyable workout. Remember, everyone’s body reacts differently, so it’s important to find what works best for you and stick with it. Happy running!
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