All runners, professional or not, know that they need to eat a well-balanced diet to get the best results from physical activity. Thus, when the body obtains the necessary nutrients to maintain its proper functioning, performance increases significantly during a race. However, as important as it is to think about what we eat, it is also necessary to know what not to eat before a race so that it does not affect performance.
Running is one of the most popular aerobic exercises that people do. This is because it brings many fitness benefits, especially for those who want to lose weight. In addition, the activity also fights insomnia and stress, strengthens muscles and improves the cardiovascular system, among many other things. Like other physical activities, running for beginners can be very challenging.
Therefore, before the race, it is better to avoid foods high in fat, fiber and protein. Therefore, stay away from the following options before training or testing to avoid problems:
What Foods should you not Eat Before Running?
Although healthy, fruits like papayas, oranges, and peaches speed up “gut transit” and increase the risk of you wanting to go to the bathroom right in the middle of a flight.
Despite its ability to rev up the body and wake you up, large amounts of caffeine can speed up the body and heart. In addition, it causes stomach upset and, due to its diuretic capacity, makes you want to go to the bathroom while running.
Milk, cheese and yogurt
In addition to the laxative effect, the lactose contained in these foods can cause stomach or intestinal discomfort.
This is a slower absorbing protein source. Therefore, depending on the wound, there may also be more fat, which will further hinder performance during exercise, even causing discomfort due to slow digestion.
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Fat and Fried
They delay stomach emptying, hindering digestion and can cause discomfort and nausea. In this way, excess fat can also cause diarrhea.
High-fiber foods like bran, whole grains, and raw vegetables can hinder digestion and speed up the intestines, which may require a “pit stop” in the bathroom.