A nutritious diet can help to catapult your training, but there are some foods that can negatively affect your running routine when they are eaten too soon before a run. To play it safe, two to four hours before you head out, you should avoid spicy foods as these can irritate the gastrointestinal tract. Capsaicin, the chemical that gives food its fiery kick, can play havoc with the lining of the small and large intestine so avoid ingredients like chilli and paprika.
While some people find that caffeine gives them an energy buzz to boost speed and strength, others find that too much caffeine (more than two cups taken close to training) has a laxative effect, so make sure that you listen to your body.
Finally, high fibre foods are usually a great addition to a healthy diet but when you are training, fibrous foods like beans and lentils can cause digestive discomfort so opt for low fibre foods instead. A banana topped with peanut butter is a good option that shouldn’t interfere with your performance.
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