Q What sort of food is easy to digest on a long run?
Richard Jones, Preston
“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.”