Whether you're running as part of a weekly exercise regimen, or training for a competitive running race, it is important to know what to eat before exercise to optimize performance. Avoiding foods and beverages that can lead to dehydration or stomach cramping can make your running experience more enjoyable and beneficial to your overall health.
Fiber-Rich Foods
In the 24 to 48 hours before a running race or vigorous running workout, it is important to avoid high-fiber foods such as whole-grain bread, whole-wheat pasta, bran cereal, beans or high-fiber vegetables, such as lettuce, broccoli or cabbage. These foods can cause gastrointestinal distress, such as stomach cramping, nausea and diarrhea that can make for an uncomfortable running experience.
High-Fat and Dairy Foods
High-fat foods, such as cream-based sauces, ice cream and fried foods can cause stomach cramps and diarrhea for some people because they remain in the stomach longer during digestion. In particular, if you have any degree of lactose intolerance, you should avoid any milk or milk products before a vigorous workout or race to avoid abdominal pain or gas that could hinder your workout or completion of a race.
Unfamiliar Foods
The day or two before a vigorous running event, only eat foods that are familiar to you that you consume regularly. For example, if you normally eat a bowl of cereal and a banana for breakfast, stick to a similar breakfast meal on the morning of your running workout. Eating something unfamiliar such as a bacon, egg and cheese burrito for breakfast may interrupt your normal digestion and cause stomach cramps or nausea during your run.
Other Foods and Beverages
High-sugar foods and beverages, such as candy or cola, before a race or vigorous running event may hinder performance. Because it takes 30 minutes for sugar to enter the bloodstream, eating sugar before a running event, according to the Colorado State University Extension, may hinder performance because it triggers a surge of insulin. Increased insulin in the blood causes a sharp drop in your blood sugar level in about 30 minutes, so during a running event this low blood sugar level can lead to fatigue, nausea and dehydration. It is also important to avoid caffeinated or alcoholic beverages 24 to 48 hours before a vigorous running event because these drinks act like diuretics and can cause dehydration.
MayoClinic.com gives some simple rules for eating before exercise: Consume large meals at least three to four hours before exercising; small meals two to three hours before exercising; and small snacks, such as granola bars or fruit, an hour before exercising. This rule of thumb allows for proper digestion so you don't interrupt your running with digestive discomfort.
References
- MayoClinic.com; Eating and Exercise: 5 Tips to Maximize Your Workouts; Dec. 18, 2010
- CoolRunning; Eat and Run; Josh Clark
- Hal Higdon.com; The Distance Runner's Diet; Hal Higdon
- Running Planet; Pre-Race Nutrition: What to Eat Before Your Race; Rick Morris
- University of Iowa Health Care; Eating Before Exercise; 2005
- Colorado State University Extension; Nutrition for the Athlete; J. Anderson et al.; December 2010
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