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To get the most out of your running performance it is key to fuel yourself efficiently.
In ananalysis of 1,950 athletesfound that for many, fasted cardio did not help their training.
“But research on this topic is quite mixed.
Eating something that contains both is therefore a good idea for most people.
This could include bananas, cereal bars, rice cakes or oatcakes.
But what about the foods you should never eat before running?
Here are the top foods you should never eat before going for a run:
1.
This was particularly the case for women running longer than 10km and for athletes competing in marathons and ultra-marathons.
This meant cutting out legumes, beans, lentils, nuts and fruit.
Further research has linked dietary fibers to intestinal cramps as well as both constipation and diarrhea.
Spicy food
A burrito the night before a race might sound enticing but it’s probably a bad idea.
It can also have a negative effect on metabolism and upset your stomach and intestinal lining.
Dairy products
Some people find thatdairy productscan be a problem, particularly if they are lactose intolerant.
Artificial sweeteners
If you are avoiding sugar don’t replace it with artificial sweeteners.
Caffeine
Runners will oftenuse caffeinebefore training and in competition to create a performance advantage and improve fat burning.
But coffee can also stimulate the digestive system and cause some people to need to go to the toilet.
If in doubt, avoid it,” says Rogerson.
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