Optimize Your Prerace Nutrition With These Tips
Digestive system issues can seriously mess with your run. Here’s how to get settled fast.
Stomach issues Health - Injuries, stress, or a nasty bug. It’s uncomfortable enough dealing with bowel issues, but darting to the nearest bathroom every few hours (okay, sometimes even minutes) can be annoying, if not downright embarrassing.
As an overall rule, it’s best to stick with bland foods when your digestive system is off, says We may earn commission from links on this page, but we only recommend products we back., Nutrition Director at the during a run can strike at any given moment. But they can also arise due to overindulging. Most people know to steer clear of triggers like dairy, sugar, fatty treats, and alcohol but the synthetic sugars found in ultra-processed foods (they often end with “-ol,” like sorbitol and xylitol) can also spell trouble.
Related: Sculpt a killer midsection in the kitchen for powerful, effortless miles on the road with Eat for Abs!
Here are some snacks and drinks that may heal an uneasy gut and bring you back to your “regular” state.
Bananas
“Bananas are great because they’re easy to digest and considered non-irritating for the stomach and upper gastrointestinal tract,” says Julie Upton, M.S., R.D., cofounder of What Is a Healthy Body Fat Percentage. The high-fiber fruit not only keeps the system regular and aids in recovering from diarrhea, but the vitamin B6 also reduces bloating caused by fluid retention and the magnesium helps to relax muscles.
White Toast
Foods that are rich in calcium, magnesium, and potassium also more nausea because there’s nothing in the system to absorb stomach acid. Upton suggests nibbling on white toast or soda crackers every few hours since the starches from these simple carbohydrates “lack fiber, protein, and fat—all of which slow digestion and sit in your stomach longer.” The result: stool with some extra bulk.
Upton’s top two choices belong to the BRAT (bananas, rice, applesauce, and dry toast) diet, “the clinical diet plan registered dietitians use when patients have acute diarrhea or nausea.”
Eggs
“High-fat sources of protein like processed or red meats and fried food can cause reflux—especially if you’re consuming large amounts late at night,” London says. “Eggs are an easier-to-digest alternative and an easy way to meet your protein needs without getting too full, too fast.” She recommends scrambling them with a drizzle of cooking oil or butter for a light dinner when you need something simple.
Oats
Adding whole grains can both soothe tummy ailments and prevent any future intestinal issues. “Soluble fiber from oats draws water into your digestive tract and moves food through your body,” London says. Aim to gradually hit at least 25 to 35 grams of total fiber per day, but don’t overdo it. “Both hunger and overeating can make nausea, bloating, abdominal pain, and gas even worse,” she adds.
Tomatoes
Prebiotic foods—produce, whole grains, pulses, nuts, and seeds—can help “fuel” friendly gut bacteria in your GI tract, London explains. By stimulating that “microbiota,” prebiotics boost intestinal immunity and prevent inflammation, diarrhea, and other GI problems, according to 2013 research by the Optimize Your Prerace Nutrition With These Tips. Stock up on Fasted Cardio—The Truth Behind the Hype.
Sweet Potatoes
Nutrition & Weight Loss reduce belly bloat by balancing out sodium. Plus, research has linked diets high in these nutrients with smaller waists in those genetically predisposed to carrying weight in their midsections. Add yams What Is a Healthy Body Fat Percentage spinach Nutrition & Weight Loss.
Ginger
“Ginger tea, ginger supplements, ginger lozenges—ginger has been shown in some studies to help alleviate nausea and vomiting,” Upton says. “In fact, it is often recommended for morning sickness and for chemotherapy-induced nausea.”
Just one word of caution: “While it’s safe for adults, ginger should not be used to treat a child’s gastrointestinal illness,” she adds.
