Staying healthy and fit is crucial in today’s competitive world. Research has proven that running in the morning is one of the best ways to stay hale and hearty. A regular morning run ensures various health benefits. Many people head out for a morning run on an empty stomach. On the other hand, there are some who go for a light bite before their run.
Right before your early morning run, it is essential to give your body some fuel. This is because you may not have enough glycogen stored in your body. Glycogen is essential to keep you energized during the run. It is important to wisely choose your food before you head out on a run. While running, your muscles require extra supply of oxygen and nutrients. The digestion process requires extra blood flow to the intestines to quickly absorb the nutrients. While running, the blood is redirected to the exercising muscles. This slows down digestion. Therefore, to optimize performance while running, it is advisable to eat food that is quickly digested by the stomach.
These are high on the list of foods for runners to avoid! Proteins are definitely an essential source of fuel for the body. But their complex structure makes it difficult for the body to digest quickly. Moreover, consuming high-protein shakes and bars fails to provide your body optimum amount of carbohydrates required to maintain consistent energy levels. Hence they are better avoided before morning runs.
Studies have proven that consuming dairy products before running can lead to gastrointestinal issues. Cheese, milk, ice cream and other dairy products contain high amount of lactose. The sugar present in these products is not easily digested by the body. This can lead to stomach pain and cramps. Moreover eating dairy products can slow down your energy level as they hinder the absorption of carbs to the body. If you can’t do without your regular glass of milk, try alternatives like soy, almonds or rice milks that are low on lactose.
High-fibre foods like nuts, whole wheat pasta, whole grain bread, bran cereals and beans should be completely avoided before a run. Even though they are high on nutrition value, they take longer to digest and stay in the digestive tract for a longer time. Therefore, consuming fibre-rich food just before running can give you an unpleasant bloated feeling. It can also cause gastrointestinal distress like nausea, cramping or even diarrhoea.
It is best to avoid cruciferous vegetables like cabbage, cauliflower and broccoli before your morning runs. This is because these vegetables are high on the gas-infusing compound called raffinose. Raffinose can give you a bloated or overly full feeling. This can subsequently hinder your performance as you run.
Fatty foods like burgers, bacon, donuts or any kind of fries can lead to stomach pain or cramps. These take longer to get digested and get absorbed by the body. Running soon after eating rich fatty food can make you feel sluggish and result in what is called a “running sabotage”.
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Consuming caffeinated beverages like tea and coffee just before your morning run can turn the whole experience unfavourable. This is because caffeine content in these drinks can lead to stomach issues and diarrhoea.
Any kind of beverage and high-sugar foods like cola and candy should be completely avoided before your morning run. Being high on sugar content, they tend to trigger insulin surge in the body. This in turn brings down the blood sugar level. Such a condition can directly lead to dehydration, fatigue and even nausea.
Now that you know which foods to avoid before running, we’re sure you’ll keep this in mind and enjoy a more productive run. Enjoy and stay healthy!