Fuel Your Run With These Easy-on-the-Stomach Snacks
Run, fuel, rule
The secret to a smoother run starts with knowing what to eat before running and when to fuel up.
You’re a runner, you’re a track star…until your stomach says otherwise. If running is your thing, chances are you’ve dealt with a bit of digestive distress at some point. Sometimes it turns into a minor annoyance that slows your pace. Other times, it becomes so intolerable that it forces you to stop altogether. In more serious cases, it could even put your health at risk.
“Gastrointestinal problems are common, especially in endurance athletes, and often impair performance or subsequent recovery,” a review in Sports Med explains. The same review adds that anywhere from 30 to 50 percent of athletes report experiencing these digestive complaints.
It is far from ideal. Fortunately, there’s some good news: with the right pre-run foods and proper timing, you can minimise the risk of mid-run tummy trouble and set yourself up for better performance. Here’s how to fuel smart before you hit the ground running.
HOW DOES RUNNING IMPACT YOUR DIGESTION?
So what’s really going on when your stomach rebels mid-run? It comes down to how your body prioritises resources. During physical activity, your circulatory system focuses on delivering oxygen to your muscles. This means less blood is directed toward digestion, slowing things down and making the gut more sensitive. It’s the same reason you were probably told not to swim right after eating as a kid.
Now, add the high-impact nature of running into the mix, and things get even trickier. Every step you take sends shockwaves through your body, which includes your digestive organs. That constant jarring can lead to cramping, bloating, and that dreaded “please find a bathroom now” feeling.
WHAT SHOULD YOU EAT AND WHEN?
To keep your gut happy and energy levels high, you need to eat strategically. Aim to wait two to three hours after a full meal before you run. If you’re snacking, 30 to 60 minutes usually does the trick. Additionally, you’ll want to avoid foods that are high in fat, protein, or fibre, since they’re tougher to digest and more likely to cause issues while you move. Instead, opt for easily digestible carbohydrates paired with a small amount of protein to help keep your blood sugar steady.
The review also notes that making smart dietary choices before exercise can reduce gastrointestinal discomfort by promoting faster gastric emptying, improving the absorption of fluids and nutrients, and ensuring steady blood flow to the abdominal organs.
Hydration plays just as important a role. Your intestines can only absorb up to one litre (about 34 oz) of water per hour. If you drink more than that, you risk bloating and discomfort. So aim to drink enough to stay hydrated, but not so much that your stomach feels sloshy. And, just as you shouldn’t overdo water, you shouldn’t overeat either. The goal is to feel satiated—not full. So, before you lace up, go for these four foods that go the distance without weighing you down.
OATMEAL
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Oats are rich in starch and offer a solid dose of protein, about 12 grams per 100 grams. For a tasty and balanced snack, top your oats with a few fresh berries and a spoonful of Greek yoghurt. It’s satisfying, energising, and easy on the stomach.
BANANAS
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With 23 grams of carbohydrates per 100 grams, bananas are basically nature’s energy bar. They’re also packed with potassium, which helps your intestines hold on to water, a handy bonus when you’re trying to meet your fluid needs.
ALMONDS
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Small but mighty, almonds provide six grams of protein per 28-gram serving and 22 grams of carbohydrates per 100 grams. They’re a good choice if you need a little fuel without feeling too heavy. Just don’t go overboard with the portion.
LOW-FAT YOGHURT
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Since fat takes longer to digest, go for low-fat or no-fat yoghurt. Add a spoonful of muesli (AKA oat flakes) and a drizzle of honey for energy and gut-friendly goodness. It’s the kind of combo your body will thank you for mid-run.
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