Eat the wrong foods before a run and suffer the consequences. Choose carefully what you put into your body and you may give yourself an advantage. Every runner's stomach works differently. However, foods containing large amounts of fiber, protein and fat commonly lead to gastrointestinal problems while you're running. Complex carbohydrates, on the other hand, allow your blood glucose levels to remain elevated longer--meaning a more sustained performance during your run.
Grains
Grains are a healthy choice before the starting gun and a popular one as well. Grains can include oatmeal, cornmeal, barley, wheatgerm, bran, cornmeal, spelt and wild rice. If these grains alone are not appetizing enough for you, consider foods that are high in grains such as spaghetti, macaroni, wholegrain cereals, bagels, pita, brown or wholegrain bread as well as shredded wheat and muesli. Avoid products that contain a high level of white processed flour.
Beans
Legumes, or beans, are another suitable choice if you are seeking the healthiest foods to consume before running. In general, virtually every bean you can mention can be consumed. This list would include split peas, lentils, chickpeas, edamame, black-eyed peas and black, pinto, navy, lima, butter, kidney, mung, calico and Cannellini beans. Soy beans, including black soy beans, are also suitable options. Choose a brand that isn't manufactured with sugar or lard.
Starchy Vegetables
Vegetables, in particular starchy vegetables, are a worthy and healthy dining option before you run as well. Red, russet, yellow or any other variety of potato--including sweet potatoes, will give you a boost of energy. Potatoes can be boiled, mashed or baked though frying should always be avoided. Other starchy vegetable options include cassava, beets, yams, carrots, squash, water chestnuts, parsnips and plantains.
Drinks
Keep your drinks simple before a race. Water and sports drinks are appropriate choices. For recreational runs or races of less than 30 minutes, drink only water or a minimal amount of a sports drink. For durations of greater than 30 minutes, drink a larger amount of a sports drink. If not used to large levels of caffeine, avoid drinking sports drinks with high levels of this drug. Additionally, avoid soda and juice until after the race.
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