Q What sort of food is easy to di­gest on a long run?

Richard Jones, Preston

Trail Running (UK) - - Training -

A

“Stom­ach is­sues can be a ma­jor lim­it­ing fac­tor for run­ners, but var­i­ous strate­gies can be put in place to com­bat them,” says Peter An­to­nio, regis­tered nutri­tion­ist at the Uni­ver­sity of Birm­ing­ham Sport. “Dif­fer­ent fu­elling strate­gies can leave you feel­ing en­er­gised, ac­com­plished and ready for more. Gas­troin­testi­nal re­flux is com­mon, and can be ag­gra­vated by fatty and spicy foods, al­co­hol, caf­feine and choco­late, es­pe­cially when eaten on the day or close to an event. A low residue diet, such as white pasta, lean meat, white rice, tinned fruit and po­ta­toes (skins re­moved) on the day be­fore may also help.

“Dur­ing the event, en­sure you stay well hy­drated. If stom­ach up­set fol­lows fluid in­take, this most likely will be due to you al­ready be­ing de­hy­drated.

“Sim­ple car­bo­hy­drates are the main en­ergy source – such as sports drinks, gels and en­ergy bars. They are por­ta­ble, prac­ti­cal and easy to con­sume; but test them be­fore the event. Ex­per­i­ment with a 2-4% car­bo­hy­drate drink to be­gin with, and grad­u­ally in­crease. Be­ware high fi­bre foods (some ce­real bars, bread and fruit) and highly con­cen­trated car­bo­hy­drate drinks, as th­ese can also cause distress.”

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