Four Foods to Avoid Eating Before a Run (And Four to Eat Instead)
In college, my head coach called it a "kodak moment" when an athlete vomited after a tough workout. While intense training can upset many stomachs, sometimes those moments were caused by poor pre-training food choices.
GI issues like nausea, vomiting, and "runner's gut" are common concerns for many runners. Choosing the right fuel before a run can improve energy, performance, and reduce fatigue. Curious about which foods to eat—and which to avoid—before a run? Keep reading!
Foods to Avoid Before a Run
Meat Sticks: While high in protein, meat sticks lack carbohydrates, which are crucial for fueling a run. A pre-run snack should focus on simple carbs for energy.
Salad: Although nutritious, salads are high in fiber and low in carbs, which can cause GI discomfort and low energy during a run.
Protein Bars: Many protein bars, especially low-sugar ones, contain additives like sugar alcohols and added fibers that can upset your stomach on a run.
Fries: High-fat foods, like fries, slow down digestion and can lead to stomach issues during a run.
Foods to Eat Before a Run
Bananas: A simple, portable, and affordable source of carbs, bananas also provide potassium and antioxidants for runners.
Pretzels: These offer a quick source of carbs and salt, replenishing sodium lost in sweat, and are gentle on the stomach.
Fruit Snacks: Both regular fruit snacks and sports chews are tasty and provide easy-to-digest carbs, though sports chews can be pricier.
Fig Bars: These portable and shelf-stable snacks, like Nature’s Bakery fig bars, offer a convenient pre-run fuel option.
Choosing Your Pre-Run Fuel
When selecting a pre-run snack, foods high in simple carbohydrates and low in fat and fiber are the best choices to increase your energy while minimizing your risk for GI issues. Natural foods, sports products, and packaged store-bought foods are all viable options!
Are you a runner needing guidance for what to eat before you train? Fill out a contact form on my website to see if my nutrition services are a good fit for you!