These foods are easy to digest for runners

Nutritionists look at what is easiest to stomach while on the move, “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 your race. A low residue diet, such as white pasta, lean meat, white rice, tinned fruit and potatoes (skins removed) on the day before may be best for most runners. “During the race, ensure you stay well hydrated. If your stomach is upset following fluid intake, this most likely is due to you already being dehydrated. Learn by this for your next race.  “Simple carbohydrates are the best main energy source – such as sports drinks, gels and energy bars. They are portable, practical and easy to consume; but test them before your race.  Experiment with a 2-4% carbohydrate drink to begin with, and gradually increase. Beware of high fibre foods (some cereal bars, bread and fruit) and highly concentrated carbohydrate drinks, as these can cause issues.”

posted Thursday November 22nd