Midrace tummy trou­ble? Avoid these foods

If you’ve suf­fered midrace gas­troin­testi­nal (GI) prob­lems, steer clear of these six com­mon ir­ri­tants the day be­fore and on race morn­ing, ad­vises Re­nee Mc­gre­gor, sports di­eti­tian and author of Fast Fuel: Food for Run­ning Suc­cess (Nour­ish)

Runner's World (UK) - - In This Issue -

BERRIES

Most fruits are high in fi­bre and so cau­tion is ad­vised – but berries are par­tic­u­larly easy to over-con­sume. Rasp­ber­ries con­tain 8g of fi­bre per 125g serv­ing, com­pared with 3g in a medium ba­nana.

VEG­ETA­BLES

Fruit and veg add bulk to your diet, which is un­de­sir­able pre­race, but the bras­sica fam­ily – eg broc­coli, Brus­sels sprouts, cab­bage, cau­li­flower and kale – is par­tic­u­larly fi­brous and so best avoided on race eve.

COF­FEE

While many run­ners swear by their reg­u­lar cup of strong, en­er­gis­ing cof­fee prior to a race, it in­creases stom­ach acid lev­els, ex­ac­er­bates re­flux and acts as a lax­a­tive in 30-40 per cent of peo­ple.

RED MEAT

Be­cause it has a higher fat and pro­tein con­tent than poul­try, red meat takes a lot longer to digest, which could cause stom­ach dis­tress on race day. So it’s prob­a­bly best to skip that big, juicy sir­loin steak.

DRIED FRUIT

It’s a great source of carbs (and, there­fore, eas­ily ac­cessed en­ergy) and min­er­als, but also high in fi­bre even in small amounts (be­cause it’s highly con­cen­trated), which is as­so­ci­ated with more reg­u­lar bowel move­ments.

ROLL CALL Skip trig­ger foods if you want to avoid be­ing a mis­ery guts

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