s1/e03 Weekly Q&A (March 5, 2021)

Pre-Run Nutrition

Pre-run nutrition plays a crucial role in optimizing performance and comfort during runs. Elisabeth Scott advises against consuming high-fiber foods, sugar alcohols, and very spicy or fatty foods before running, as they can cause digestive discomfort 1. She emphasizes that individual tolerance varies, and experimentation is key to finding what works best for each runner.

If you're eating something and it has like 40 carbs and 30 of those are fiber, that thing might not be a great pre-run snack because sugar alcohols and very, very high fiber foods, those things that ferment in your gut, are not great to eat before you run.

--- Elisabeth Scott

Additionally, hydration and hormonal fluctuations can impact digestion, making it essential to tailor pre-run meals to one's unique needs 2.

   

Runner's Stomach

Runner's stomach is a common issue that can disrupt a runner's comfort and performance. Elisabeth Scott explains that this condition often results from the body's prioritization of blood flow to muscles over digestion during runs 3. She suggests that bland, easily digestible carbohydrates like bananas or plain oatmeal can help minimize discomfort.

When you run, your body takes the blood it would normally use to help aid in digestion and puts it towards other things like your legs.

--- Elisabeth Scott

Scott also highlights the importance of considering what you eat hours before a run, as it can significantly impact digestive comfort 4.