Most runners probably already know that what they consume plays a very important role in how well they run and where their energy comes from, during their runs. But while some runners control their diet strictly, others have a more laid-back approach when it comes to what they eat.

However, especially if a key race is round the corner, there are some foods and beverages that I strongly believe that all runners should do their best and eliminate from their diets, for maybe about one week leading up to the race, if they want to do well during the race.

Here are some of the more important ones.

1) Energy Drinks

There’s a major difference between energy drinks such as Red Bull and isotonic sport drinks.

While isotonic sport drinks will help runners to replace their electrolytes and energy levels and are recommended, energy drinks are not.

This is because energy drinks increase your heart rate and at the same time, reduces blood flow. Over time, they also increase your risk of sustaining heart damage too, and these should be avoided at all costs, especially if your key race is approaching. They are not a substitute for isotonic sport drinks.

2) Anything Deep Fried

It is perfectly fine to treat yourself to something deep fried to reward yourself after a key race, but this should be a no-go before your key race.

This is because fried foods are high in unhealthy fats and as a result, your stomach will take a long time to digest them because all your blood is being pooled to the stomach area. This will leave you feeling sluggish and slow and you will be unable to run anywhere near your best.

Personally, I admit to loving most things that’s deep fried and unhealthy, but when it comes to running a race that I want to do well in, I do make a conscious effort to at least cut down on my consumption of such fried stuff.

3) Dairy Produce

Cottage cheese

Dairy products such as milk, cheese and yoghurt are high in lactose and these take a long time for your stomach to process and digest even if you are not lactose intolerant. As a result, consuming anything dairy before your race, may cause you to suffer stomach indigestion which may lead to cramps.

Personally, when I first began running, I was always wondering why I had stomach cramps after a few kilometres during my runs, especially when I increased the pace. After some trial and error, I managed to link this it to the fresh milk that I used to drink in the mornings before my runs. So after eliminating the fresh milk from my diet and switching to soya milk, this seemed to stop the stomach issues that I was having.

Besides soya milk, having almond milk is also another great plant-based alternative that you may want to try, if you still want your milk.

4) Fibre

While foods that are high in fibre are generally essential to a healthy diet and keeping the blood sugar levels in the body under control, try to eliminate this at least the day or so before the race. This is because fibre takes a long time to digest and having fibre in your digestive track produces gas as a by-product, so as a result, you may feel bloated and uncomfortable when you are running. And I’m sure this is not how you want to feel, in the middle of a race.

Instead, try and consume easy to digest carbohydrates, namely refined grains, the day before the race as well as on race morning, as these will digest more easily to give you energy for the race.

5) Alcohol

Many runners love a post-celebratory beer after they have completed a hard race such as a Marathon.

And while there is absolutely no problem in doing this, beer and other alcoholic drinks should be taken in moderation on a daily basis, and certainly not before a key race.

This is a rule that I abide by, at least. When I took part in the Berlin Marathon last September, I was well aware that Germany is famous for their beer, but I made sure that I refrained from taking any beer or alcohol until after my marathon was over, despite the fact that a few of my friends were already drinking as soon as they had touched down in Germany. 

Unfortunately, beer doesn’t help with running because it has diuretic qualities and this means that it causes dehydration, which may, in turn, can lead to muscle cramps and fatigue. It may also affect the way that your body regulates temperature, too.

6) Spicy Foods

While that Pad Thai or Mala HotPot may look very tempting, save eating these foods for after your race.

This is because spicy foods not only take a long time to digest, but may also cause heartburn or gastrointestinal issues due to the large amount of spices and flavours used in the preparation of these dishes. I’m sure that when you have a race just around the corner, the last thing you’ll want to do is to keep on rushing to the bathroom ’cause you’re having a bad case of “the runs” due to all the spice.

Conclusion

Now that you know some of the food and drink items that runners should attempt to stay clear from, in the days leading to a key race, I hope that you will make a conscious effort at cutting these foods out of your diet – until the race is over. This is because doing so, will benefit your running in the race.