Which food runners should avoid and why?

Running is a high impact sport which requires strength, techniques, speed for which runners should consume balanced, nutrient rich diet that supports endurance, repair and recovery, and overall performance of athletes. There are some kinds of foods, which can setback runner’s progress by causing digestive problems, fatigue, acidity or inflammation. 

Some of foods runners should avoid or limit its quantity. Here is what and why:

1. High content Fiber Foods before Running.

Reason to Avoid (pre-run): Can lead to bloating, gas, or urgency of bathroom during run due to slower digestion and increased gut motility.

Examples: Nuts, Beans, lentils, vegetables like cabbage, cereals.

2. Fried and Fatty Foods.

Reason to Avoid: Huge amount of saturated fat; slow digestion can cause gastrointestinal (GI) disturbance, especially if eaten immediately before a run.

Ex. French fries, Snacks like samosa, fried chicken, heavily loaded cream-based sauces.

3. Sweet sugary Foods and Drinks

Reason to Avoid: Can cause blood sugar spikes, and may lead to fatigue responsible for poor performance.

Ex. soda, cake and pastries, sugary syrubs, chocolates and candies

4. Alcoholic drinks

Reason to Avoid: Alcoholic drink dehydrates the body very fast, impairs muscle recovery, disturbs sleep, and reduces coordination and focus very important for runners.

 5. Meats

Reason to Avoid: Processed meats contain high amount of sodium and preservatives, which can increase inflammation and raise blood pressure.

6. Dairy products

Reason to Avoid: Can cause stomach cramps or diarrhea not ideal before or during a run.

7. Artificial Sweeteners

Reason to Avoid: Often cause bloating, gas, and discomfort.

Ex: sodas and drinks, sugar-free gum, protein bars.

8. Spicy Foods (before-run)

Reason to Avoid: May irritate the stomach lining and cause reflux or cramps during exercise.

9. Energy Drinks

Reason to Avoid: High amount of caffeine and sugar content which leads to rapid heart rate and palpitation, or energy deficiency. Running with it can be huge risk.

Keeping self control and avoiding certain foods and drinks can make your running experience more happier.