Running is an interesting kind of sports and brings an abundance of benefits for runners. In fact, the speed of running depends on each person’s ability but improving it is absolutely possible if you control the factors contributing to the increase or decline in the running speed. In some cases, everything outside remains constant but your speed suddenly slows down or you find it tired very soon.

This can be explained with the food you ate before. It is surprising, right? You may think that food supplies you with energy, so how they could affect your running speed. In reality, some kinds of food can slow you down for your running. So, if you have tasted these foods then it's best to make sure they are digested before you run.

Ideally, you should avoid the following foods before running, whether in the morning, at night or at any other time of the day. And now, let’s find them out!

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1. Foods With High Protein Content

Protein is a source of nutrients for the body. However, high levels of protein in the body can lead to the difficulty to digest. Protein-rich foods often do not contain enough carbohydrates which provide energy to the body. Thus, they do not generate sufficient energy for the body's activities. If you eat a lot of these foods before running, it can affect the stomach because the stomach still has to work hard to digest all that protein while you are still running.

In the long run, you need to consume 25-40 grams of carbohydrates and 10 grams of protein. Some foods which are rich in protein are eggs, cheese, Ezekiel bread, milk, oat, quinoa, fish, shrimp, peanut, bean and so on. This does not mean that you should not eat those kinds of food, but you should avoid eating them right before running, or if you do, let’s eat them at least 1.5-2 hours before starting your running.

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2. Nuts, Fruits And Vegetables

While all of these foods are nutritious and high in fiber, but few people know that they need a lot of time to be digested. Instead, people think they are just snacks, thereby suitable for providing some energy before beginning jogging or running. But it is opposite. Thus, you should not eat these foods just before running because while running, your body still has to work to digest these foods.

The ultimate result is increasing risk of cramps and stomach discomfort, which probably has an effect of your running and slows down your speed. You should eat low-fiber fruits and vegetables instead, like tomatoes, olives, grapes, and grapefruit and so on.

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3. Milk

Some people may think that milk that can supply for the body with many nutrients and energy is perfect food for running. However, it is not the best choice for you before starting a certain heavy workout.

In fact, milk does not give you more energy; it even causes stomach upset if you eat before exercising or running. In addition, milk can deplete energy because it helps slow the absorption of carbohydrates for the body. Thus, even though it is beneficial for health, you should avoid milk if you plan to run. Likewise to milk, some dairy products such as cheese or butter also slow you down in running.

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4. Fatty Foods

Fatty foods are always attractive to you in the morning, but they can devastate to the body if you plan on exercising right after eating. Foods that are high in fat make the body feel full, uncomfortable and slow as fat is easily converted to energy like protein.

Therefore, if you want to get benefits from running, stay away from fatty foods before doing the activity. Such foods are burgers, beef, fried dishes, and so on. Of course, you can enjoy it after finishing exercise, but do not eat them too much.

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5. Processed Sugar

Many people while heavy workout or running face low-blood pressure, then they think some kinds of sweet thing like sugar can help them deal with that situation. It is not wrong but if you use sugar, especially processed sugar in advance to prevent low-blood pressure occurring while running or to get more energy, it is a big false. As you know, sugar is one of the main causes of diabetes or cancer, at the same time; it also causes inflammation and lowers immune system if you eat it too much frequently.

Thus, energy from sugar is not necessary to you in running; let’s get yourself enough carbohydrates instead. One kind of processed sugar you should absolutely avoid is high-fructose corn syrup that can activate the fat storage hormone of the body.

In fact, this kind of sugar is different from cane sugar and it can cause the body to store fat more than other common sugar. Therefore, if you want to get yourself something sweet, let’s eat ripe bananas, honeyed foods or cane sugar, but remember to eat them with the moderate amount.

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6. Butter Substitutes

Instead of using butter substitutes, runners should use healthy oils since butter substitutes are usually highly processed and contain partially hydrogenated oils which can have the negative effect on the heart. Thus, while running, you may feel discomforts inside the body or even light heart attacks.

For that reason, you should avoid the kind of food. If you have to use fat, let’s take butter, avocado or coconut oil.

The above are some kinds of food you should avoid eating if you plan to have a run. Hoping that after finishing reading the article, you will know how to improve your running and gain more benefits from this activity.